A slim waist is the goal for many women, and to get that waist and a slim figure you need to do workouts and stick to them almost daily to see good results in a short time. The key exercises to help you reach this goal target your core muscles. In this article, we bring you the most important of these exercises:
Workout time: 20 , 25 minutes
Equipment needed: Yoga mat
Instructions: Wear suitable sports clothes so you can do the exercise efficiently.
Superwoman Extension exercise:
- Lie on your stomach on the floor with your arms and legs stretched out straight.
- Lift your head off the floor and raise your arms and legs up straight so your body is supported only by your torso.
- Hold this position for 5 seconds before lying back down.
- Repeat these steps 10 times in two sets.
Opposite Arm and Leg Raise exercise:
- Lie on your stomach on the floor with your arms and legs stretched out straight.
- Lift your head off the ground, then raise your right arm and left leg straight up so your body stays balanced on your trunk area, left arm, and right leg.
- Hold this position for 5 seconds before lying back down and switching arms and legs.
- Repeat these steps 10 times for 3 sets.
V-Sit Ab exercise:
- Lie on your back with your body straight, then lift your back and legs up to form a V with your body, stretch your arms forward at full length over your chest.
- Keep your body balanced in this position for a few seconds before lying back down.
- Repeat these steps 5 times for 2 sets.
Hip Bridge exercise:
- Lie down on your back with your arms stretched out parallel to your body and your knees bent upwards.
- Raise your legs and lower back upward.
- Stay in this position for 5 seconds before lying down again.
- Repeat this 10 times in two sets.
Single Leg Bridge exercise:
- Lie down on your back with your arms stretched out parallel to your body and your legs fully straightened.
- Bend your knees upward while raising your legs and lower back, then lift your right leg straight up.
- Hold this position for 10 seconds before lying down again.
- Repeat these steps 10 times in two sets for each side.
Front Plank exercise:
- Support yourself on your elbows and toes with your body stretched back straight, hips lifted, and back straight.
- Hold this position for 30 seconds or more, and you can gradually increase the time over time.
Side Plank exercise:
- Support yourself on your right elbow sideways, with your body side stretched straight, hips lifted, and your foot on the ground. Make sure your back stays straight during the exercise.
- Hold this position for 30 seconds or more, and you can gradually increase the time over time.
Bird Dog exercise:
- Lie down on the floor on your palms and knees, with your arms stretched out fully.
- Lift your right arm and left leg up, and stretch them straight.
- Hold this pose for 5 seconds before switching your legs and arms.
- Repeat these steps 10 times in two sets.
Bicycle Crunch exercise:
- Lie on your back with your head raised slightly between your arms, and stretch your legs straight.
- Raise your right leg up, then bend your left side toward it so your left elbow meets your right knee near your core, then return to the start to switch arms and legs.
- Repeat these steps 10 times in two sets.
Reverse Crunch Exercise:
- Lie flat on your back with your arms stretched out beside your body. Then lift your legs up so they form a 90-degree angle at the knees. Twist your feet together and start lifting your legs up before returning to the 90-degree angle position again.
- Repeat these steps 10 times for 2 sets.
