If you are determined to shape your figure, these exercises are worth looking at. In fact, these are the best exercises that will help you shape your waist and hips. These exercises are not too strenuous and require only being disciplined and deciding to get out of bed. See how you can do it.
Exercising regularly helps us maintain a curvy figure, especially those designed exclusively for the waist. In this article, we list 9 of the best and easiest exercises to reduce waist fat fast at home.
Let’s see them.
Sit-ups
- First, you have to lie on the ground.
- Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
- Next, lift your shoulders and upper back off the floor with your face pointing toward the ceiling, then exhale as you go as high as you can.
- Hold the position for a second, then inhale as you return to the starting position.
- This is a beneficial exercise for the upper abdomen.
- You must repeat it between 15 and 25 times.
Windshield wipers
- Lie down on the floor and extend your arms out to the sides.
- Raise your legs until they form a 90-degree angle.
- Helped by the arms, move both legs to the right side and then to the opposite.
- You must repeat it between 15 and 25 times.
Bicycle Crunches
- Lie on an exercise mat, facing up.
- She places her arms with her hands behind her ears or head.
- You should alternately bend your legs, bringing them closer to your abdomen.
- Synchronizing the movement of the legs with that of the arms.
- Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
- Try to do between 10 and 15 repetitions with each leg.
Reverse crunches
- First lie on the floor with your arms by your sides, palms down, and your legs over your hips at 90 degrees.
- The feet must be flexed.
- Next, lift your hips off the floor using your core muscles as your legs extend toward the ceiling and return to the starting position.
- You have to repeat it 15 times.
Leg raises
- Lie down on the floor with both legs vertical as if you were against a wall.
- Place your arms outstretched on the floor and put your hands under your buttocks.
- Now slowly lower your right leg and bring it as close to the ground as you can, but without touching it. Then slowly raise it back to the starting position.
- Do the same with the left leg. This is one rep
- Do 15 reps.
Knee to elbow plank
- First, the starting position is a traditional plank position with your forearms on the ground and your body perfectly straight.
- Then bring your left knee to your left elbow, and then return to the plank position.
- Next, repeat by bringing your right knee to your right elbow.
- Do 15 repetitions.
Side Planks
- First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
- Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the floor.
- You have to hold on as long as you can.
- And then return to the starting position.
- Then do the other side and repeat.
Glute Bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause in that position, then slowly lower your body back to the ground.
- Do 2 sets of 12 seconds.
Squats
- Stand with your feet a little more than shoulder-width apart and your chest lifted.
- Extend your hands out in front of you to help maintain your balance.
- She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
- Keep your face and head facing forward.
- Lower your body down so that your thighs are parallel to the ground.
- Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
- Do 12 repetitions.
