Follow
Subscription Form

8 Workouts that help you achieve a slim waist:

“Attaining a trimmer waist often involves targeted exercises that focus on the core muscles. Workouts designed to shrink the waistline revolve around engaging the abdominal muscles and obliques, aiming not only for a more sculpted midsection but also improved core strength and stability.
Waist Jpeg
Cropped shot of an unrecognizable young woman measuring her waist

Acquiring a protruding belly can happen quickly, but shedding it takes time. Effective methods, such as crunches, planks, and twisting exercises, target your abs and obliques. These routines are simple, don’t require special equipment or a gym visit, and can be easily performed.

Image 144

1. Heel touchers:

Image 145

Heel touchers target both your abdominal muscles and obliques effectively. Here’s how to perform them:

Starting Position:

  1. Lie down on your yoga mat.
  2. Bend your knees, keeping them slightly wider than shoulder-width apart.
  3. Extend your arms outwards, with your palms facing inwards.

Execution:

  1. Exhale as you crunch your torso to the left, aiming to touch your left heel with the fingers of your left hand. Hold this position briefly.
  2. Slowly return to the initial position while inhaling.
  3. Repeat the same movement on your right side, crunching your torso to touch your right heel with the fingers of your right hand.
  4. Alternate between left and right, completing each side as one repetition.
  5. Aim for 30 repetitions in total.

2. Oblique “V” crunch:

Image 146

This workout effectively targets oblique fat burning. Here’s how to do it:

Starting Position:

  1. Lie on your yoga mat on your right side.
  2. Stack your legs on top of each other and place your left hand behind your head.

Execution:

  1. Lift your straight legs off the floor while simultaneously bringing your torso towards your legs, forming a “V” shape.
  2. Support yourself using your right hand for stability.
  3. Slowly lower yourself back to the yoga mat with control.
  4. Aim for 8 repetitions on each side.

3. Triangle crunch:

Image 147

The triangle crunch is an effective oblique exercise. Here’s how to perform it:

Starting Position:

  1. Kneel on your right knee with your right hand placed on the yoga mat.
  2. Extend your left leg out and position your left hand behind your head.

Execution:

  1. Bring your left leg towards your left elbow, engaging your obliques in a crunch.
  2. Hold this position for a second before slowly returning, keeping your left leg from fully extending. Keep it raised in the air.
  3. Alternate between sides, aiming for 30 repetitions on each side.

4. Ordinary forearm plank:

Image 148

The forearm plank is a core-strengthening exercise known for its ability to contribute to a flatter belly.

Execution:

  1. Begin by placing your forearms on the yoga mat, ensuring that your elbows align below your shoulders. Keep your arms parallel to your body, about shoulder-width apart.
  2. Maintain proper alignment by focusing on a spot on the floor approximately 30 centimeters in front of your hands.
  3. Ensure your neck and spine are in line by keeping your head aligned with your back.
  4. Hold this position for 20 seconds.

5. Starfish crunch:

Image 149

The starfish crunch is excellent for shaping your core muscles.

Execution:

  1. Begin by lying on your yoga mat, extending your legs and arms to create an “X” shape.
  2. Lift your shoulders and upper body along with your legs off the ground, aiming to bring your elbows towards your knees. Engage your core muscles to lift yourself up.
  3. Hold this position for a second before gently returning to the initial “X” position.
  4. Aim to repeat this movement 20 times.

6. Standing cross-crunches:

Image 150

Standing cross-crunches effectively engage your abs, obliques, and hip flexors, aiding in achieving a flatter belly and targeting thigh fat burn.

Execution:

  1. Start by standing on your yoga mat with your feet hip-width apart, and place your hands behind your head.
  2. Bend your left elbow and simultaneously bring your left knee towards your right elbow.
  3. Rotate your torso, aiming to meet your knee and elbow together.
  4. Return to the initial position and perform the same movement on the opposite side.
  5. Aim to repeat this exercise 30 times, alternating sides.

7. Side jackknives:

Image 151

Side jackknives, or standing criss-cross crunches, engage multiple muscle groups including the abs, obliques, glutes, and hip flexors.

Execution:

  1. Begin by lying on your right side on the yoga mat, stacking your feet.
  2. Place your left hand on the ground for support and position your left arm behind your head, ensuring your elbow points toward the ceiling.
  3. Focus on engaging your obliques. Raise both your feet and your upper body, leading with the left elbow.
  4. Hold this position for a moment, ensuring your feet and shoulders don’t touch the yoga mat.
  5. Slowly return to the initial position without letting your feet and shoulders make contact with the mat.
  6. Aim to repeat this exercise 15 times on each side.

8. Windshield wipers:

Image 152

The windshield wipers exercise targets and sculpts your abs, obliques, and lower back muscles.

Execution:

  1. Lie on your back on a yoga mat with your arms extended straight to the sides for support.
  2. Lift your legs, bending your knees at a 90-degree angle.
  3. Rotate your legs to the left side, ensuring they don’t touch the floor.
  4. Hold this position for a few seconds, engaging your core.
  5. Slowly return to the initial position.
  6. Repeat the same movement, rotating your legs to the right side.
  7. Aim to repeat this exercise 30 times, alternating sides.
Image 153

Remember to combine these exercises with a balanced diet and regular cardiovascular exercise for the best results. Always ensure proper form to avoid injury, and start with a number of repetitions and sets that challenge you without straining your body too much. Gradually increase intensity as your strength improves.

Total
0
Shares
Related Posts
Cafe
Read More

10 Best Coffee Places In Delhi You Just Can’t Miss.

Delhi's vibrant coffee scene offers a sensory journey with diverse brews and cozy atmospheres. From the aromatic blends at trendy cafes in Connaught Place to the cultural charm of hidden gems in Hauz Khas, the capital city embraces coffee enthusiasts with a rich tapestry of flavors and welcoming spaces.
Total
0
Share