If you follow a diet but it seems that the extra weight around your waist is not in a hurry to leave or your abs are not as defined as you would like, it is time to incorporate some simple but effective exercises in your training.
The Pilates training system is designed for spinal rehabilitation, but it also helps to perfectly tone deep central muscles and increase metabolism.
We have prepared a small set of exercises that you can perform on any relatively hard surface, even on your bed or sofa.
Exercises To Lose Weight Around Your Waist
#1. Plié
Starting position: Lie on your side. Bend one arm and place it under your head. Put the other arm in front of you. Gently bend your knees, keep your feet together and squeeze your buttocks.
Keeping your feet together, raise your knee and return to the starting position. To reach the correct muscles, do not move the pelvis and do not allow the neck to bend.
Reps: 15-20 reps for each side
Effect: you work your oblique abdominal muscles.
#2. Side stretch
Starting position: bend one arm and use it as support. Stretch your legs, lift your pelvis and place your other arm on your hips.
Lower the pelvis and return to the starting position. Try to keep your back straight and do not swing your body forward or backward.
Reps: 12-15 reps for each side
Effect: you will wrap your abs and obliques.
#3. “Ballerina”
Starting position: bend one arm and use it as support. Stretch your legs. Lift the other arm and the pelvis.
Slowly lower your arm down and under the body. Return to the starting position.
Reps: 12 reps for each side.
Effect: You wrap your abs and obliques.
#4. “String”
Starting position: Stay on all fours. Keep your palms and knees on the floor.
Stand on tiptoe and enter the plank position, trying not to bend your back while exercising. Stay in this position for 2-3 seconds, activating your muscles.
Reps: 15-20 reps
Effect: you work your abs and buttocks.
#5. Rolls
Starting position: sit on the floor with your knees bent and your hands placed under your knees. The column should be slightly bent.
Lean back and turn the spine toward the shoulder blades. Return to the starting position.
Reps: 10-15 reps
Effect: you work your back and abdominal muscles and stretch your spine.
If you do these exercises every day, you will begin to see results within a month. What type of exercise do you prefer?
Preview photo credit Depositphotos
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