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9 minutes a day to get a flat stomach and a slim waist

Everyone wants to have a fit body, but when a personal trainer says that this is only possible with a lot of abs and aerobic training, laziness starts to appear. In addition, they say that many exercises end up making the waist even wider. But then how to get good results? Is there any exercise that really helps us to achieve a perfect body?

We decided to research a little about the different types of training that professionals have applied, with a main focus on the most correct and effective way to achieve a perfect waist.

What influences body volume?

Of course the shape of the waist depends on the body type. Women with an ‘hourglass’ or ‘pear’ style, for example, lose their waistline only at the end. Unlike women with a straighter profile or the ‘apple’ style, where excess weight is concentrated in the upper body.

Coaches say that there are 3 aspects that can visually harm the waist:

overweight; voluminous belly; bad posture.

The thin waist does not appear alone, but is the result of general work on the body. But it can always be worked within the peculiarities of each profile.

shape the waist

Waist shaping is a result of the work of the abdominal muscles. And that doesn’t have to be done through the exercises; the process can begin with the loss of excess fat. Therefore, it is necessary to reduce calories with the help of:

balanced nutrition; aerobic exercises.

Fitted muscles and correct posture already make the body look slimmer. That’s why it’s so important:

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perform stretching for the back and posture; shape the waist and abdomen with specific exercises.

It’s worth remembering that not all core exercises are good for your waist. The most experienced trainers claim that to get a slim waist you need to pay attention to the rectus abdominis muscle. Working your oblique muscles will make your waist wider.

The most ‘dangerous’ exercises, following this idea, are:

lateral torsion; side bends with weights; slopes to the sides on the floor.

At the same time, a stretch of the lateral muscles with several static twists can go a long way towards a well-defined waist.

5 effective waist exercises

This small group of exercises should be performed in the order presented and should be done 3 times a week, preferably in the morning.

1. Hypopressive

Starting position: Lie on your back, bend your legs and place your arms along your body. This exercise should be done on an empty stomach.

The essence of the exercise: take a deep breath and release the air through your mouth, emptying the lung as much as possible and gluing the wall of the abdomen to the spine. Stay in this position for 15 seconds and then relax. Increase the duration of the exhalation little by little. The important thing is to feel comfortable.

Repetitions: 3-5 times.

Duration: from 2 minutes.

People with stomach and intestinal problems should be careful with this exercise, as it increases intra-abdominal pressure, which can affect other organs. Exercise should also be avoided by those who suffer from asthma, hernia in the spine or who have a heart problem.

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2. Forward and Backward Tilts

Starting position: standing, feet shoulder-width apart.

The essence of the exercise: you should feel how your lower back muscles stretch. Make a deep forward bend, touch the floor with your hands and stay in that position. Then slowly go back.

Repetition: 15-20 times.

Duration: from 2 minutes.

Exercise not recommended for those with lower back problems and chronic headaches.

3. Normal abs

Starting position: lie on your back and bend your legs like in the picture.

The essence of the exercise: a fast pace. Lift only your shoulder blades off the floor and quickly return to the starting position. Don’t let your abs relax throughout the exercise.

Repetitions: 3 sets of 12-15 repetitions.

Duration: from 2 minutes.

Exercise is not recommended for anyone suffering from gastritis, rheumatism or gallbladder problems. Also, anyone who suffers from breathing or circulation problems should be careful.

4. plank

Starting position: the tips of the toes should be supported on the floor, as well as the forearms and/or the hands.

The essence of the exercise: the most important thing is to keep your body straight, without hunching your back or leaning your body like a mountain.

Repetitions: 2-3 sets of 30 seconds each. The ideal is to change the type of plank, alternating with the side plank.

Duration: from 2 minutes.

Women who have had a cesarean should wait about 6 months to do it, and they should always talk to their doctor beforehand. Anyone who has a problem with tendons or with the heart and/or blood vessels, too.

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5. Side stretching

Starting position: standing, legs apart (30-35 cm), hands on the thigh.

The essence of the exercise: work on breathing. The front leg must be bent, but the knee must not pass the line of the foot. The back leg should be straight. The front foot should be in line with the middle of the back foot. The front arm should be straight and the chin should follow the same direction pointed by the arm. Don’t lean your body forward, keep your torso still.

Repetitions: 2-3 times for each side.

Duration: from 1 minute.

Be careful not to overdo it, especially if you have a problem with your joints or internal organs.

It is important to remember that all exercises should always be discussed with a professional so that there is no risk of injury.

If you know other exercises, share them in the comments.

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