3 waist exercises that can be done at home

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Exercises to slim the waist help also tone the muscles of the abdomen, making them more shapely, in addition to helping the support of the spine and improving posture, thus avoiding pain in the back which can be caused by excess weight and abdominal weakness.

In order for these exercises to have results, it is also important to perform exercises that help to speed up the metabolism, such as fast walks, runs, cycling, in addition to being important to carry out power exercises and have a healthy diet suitable for your objective.

3 exercises that help slim the waist that can be done at home are:

1. Lateral abs

It will have to acostarse boca up, flexar las rodillas and acostarse con los pies bien apoyados en el suelo. The continuation, without forcing the buttocks slightly lift the trunk, contracting the abdomen and stretching the arms to the front, trying to take the right hand to the right foot and after the hand left there was the leg from the same side, one side by side. It is recommended to do 3 series of 20 repetitions alternating them on the sides, according to the orientation of your trainer.

2. Crossed abs

To carry out this exercise, you will have to lean on the top, bend the legs and cross one leg over the other. The continuation leads to the opposite side towards the double leg, performing 3 sets of 20 repetitions for each side or according to the instructor’s recommendation.

To increase the intensity of this exercise, the legs can be suspended in the air, at least at 90°, and both sides can work at the same time as if you were riding a bicycle.

3. Sit up on a ball

In this exercise, a Pilates ball will be used. You should support the lower part of the back on the ball, like showing the image, and keeping the legs slightly apart, you should contract the abdominal muscles by flexing the body from the side, making the movement of an abdominal..

general recommendations

Exercises to slim the waist can be performed daily and their intensity must be increased each week. A trainer can indicate a complete series of exercises to improve the performance. In addition to the exercises, it is important not to eat foods with fat and sugar, not to consume alcoholic beverages. Find out more advice on how to reduce your waistline.

Attention: If you do these exercises if you have pain in the back, the back, the back, the shoulders or the rods, the exercise could be performed incorrectly, in these situations, look for a Physical Education professional or Personal Trainer to guide your training.

See other exercises that work the abdominals without causing pain in the back, in the video below:

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Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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