The 4 best exercises for a small waist

All signs point to summer: And no matter if you are fat or thin, big or small, your body is always ready for the next beach and swimming season. However, if you’re not feeling well or just want to do something for your physical health, a few simple exercises can help. We’ll tell you which ones are especially good for you reinforced core Are they adequate? The best? The following exercises evoke not only a narrow waist, but also a tight stomach. So you benefit twice.

a new: We recommend doing the basic exercises about 3 times a week. The rest of the days you can take a sports break and give your body a break. or you can choose one cardio workout and go for a run, swim or ride a bike, for example. In addition, it must have a rich and balanced nutrition put.

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Fitness 2022: The 4 best exercises for a small waist

1. Upper Body Side Bends

We will start with a relatively simple exercise: you do not need any equipment or documents for the so-called lateral flexor. The exercise stretches the waist and is also a good warm-up exercise before longer sports sessions.

How does it work:

  • Stand up straight.
  • Position your legs approximately shoulder-width apart. The arms initially hang at the sides next to the body.
  • Now start to bend your upper body to the right side. At the same time, squeeze your abdomen.
  • His right arm moves towards his right foot. His left arm points towards the ceiling.
  • Repeat the exercise about 10 times before switching sides.

2. Sit-ups

Sit-ups are a true classic when it comes to getting rid of annoying abdominal fat. In particular, the rectus abdominal muscles are trained. You also don’t need any equipment for this exercise, but we recommend a sports mat as a base.

How does it work:

  • Lie on your back on the mat. Your legs point forward.
  • Now lift your legs and bend them keeping them closed.
  • Your arms, which should be at your sides, are also raised slightly so that they are no longer in contact with the ground.
  • Now comes the crunch: To do this, roll your upper body up. Once your shoulder blades are off the ground, you can lower your torso back down.
  • Repeat this exercise about 10 to 15 times.

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3. Side plank

Loved and feared: the lateral forearm brace, also known as side planks. Side planks primarily strengthen the lateral abdominal muscles. This tightens the waist and ensures defined contours. You will need a mat for the exercise.

How does it work:

  • Lie on your side on the mat. Keep your legs together and stretch them.
  • Now rest your right forearm on the mat. The elbow should be at shoulder height. Keep your whole body tense during the exercise.
  • Place your left foot on top of your right foot and slowly begin to lift your pelvis up. Your hips, head, and feet should form a straight line. The shoulder remains stable and the head straight.
  • You can rest your free arm on your waist or stretch it out.
  • Keep exercising for as long as you can. Then switch sides.

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4. Back Crunch

We return to the abdominals, but in a different variant: this exercise strengthens not only the waist but also the back. We recommend a mat as a base.

How does it work:

  • Kneel on your exercise mat and place your feet shoulder-width apart.
  • Now hold in your stomach and begin to lean back.
  • Now grab your ankles. That stretches your back.
  • Then return to the starting position.
  • Tighten your abs again and start grabbing your right ankle with your left hand first and vice versa, in alternating order.
  • Repeat the back crunch 10 to 15 times per side.

In the video: Ready for summer? These exercises evoke a slim waist


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