Health

5 Simple Exercises to Refine Your Waist and See Your Abs Appear

If you have a healthy diet, but you can not lose a few inches of waist and muscle your abs, you should do simple and effective exercises! The Pilates method has been designed for the restoration of the spine and allows deep muscle strengthening and increased metabolism.

Happy Worthy Life prepared for you some effective exercises that can easily be done on the bed or the sofa!

1. Kneeling

Position. Lie on your side, bending your legs slightly, place your arm with your elbow flexed under your head, the other arm relaxed in front of you. Your feet must be joined and the pelvis contracted.

Lift and rest a knee while keeping your feet together. Be sure to keep the pelvis and neck in place.

Rehearsals. 15-20 times on each side.
What are you working? Oblique muscles of the abdomen.

2. Oblique Stretch

Position. Place yourself in the lateral sheathing position on your elbow, legs outstretched, free hand resting on the hip, pelvis lifted.

Go down and up your pelvis. Keep your back straight. Be careful not to lean forward or backward.

Rehearsals. 12-15 times on each side.

What are you working? The abdomen, including its transverse muscles.

3. “Ballerina”

Position. Place yourself in position of lateral sheathing on your elbow, outstretched legs, free arm raised to the ceiling and contracted, pelvis raised.

Slowly lower your raised arm and pass it under your body. Return to initial position.

Rehearsals. 12 times on each side.

What are you working? The abdomen, including its transverse muscles.

4. “Corde”

Position. 4 legs, hands and knees on the ground.

Climb on the tips by making sheathing. Be careful not to arch your back, it is the abs that must work. Hold the position for 2-3 seconds, keep the trunk contracted.

Rehearsals. 15-20 times.

What are you working? The abdomen, the glutes.

5. Roulades

Position. Sit on the floor with your knees bent and grab the back of your thighs. Keep your back in C shape.

Roll back on the shoulder blades. Return to initial position.

Rehearsals. 10-15 times.

What are you working? The muscles of the back, the abdomen, the spine.

5 Simple Exercises To Refine Your Waist And To See Your Abs Appear

If you practice these exercises daily for a month, you will see good results. Do you know other ways to build abs? Share them in the comments!

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