These 3 exercises to tune the waist at home tone the abdominal muscles, helping to make the belly firmer. They are very important for self esteem plus they are also required for good spine support, aiding in good posture and preventing back pain caused by excess weight and abdominal weakness.
Before performing the specific exercises to burn fat and tune the waist we must emphasize that it is important to do physical exercises that spend more energy, such as walking fast, running or cycling at least 3 times a week. However, the gym teacher may point out other exercises to do at home or at the gym in order to lose weight.
3 waist-thinning exercises that can be done at home are:
Exercise 1
Lying on her belly up and with her knees bent, raise the torso slightly, without forcing the neck and try to approach the right hand of the right foot and then the left hand of the left leg, one at a time, as the image shows.
Do 3 sets of 20 repetitions, alternating sides.
Exercise 2
Lying on her belly up, bend her legs and cross one leg over the other, then take the torso to the crossed leg, as shown in the image. Repeat to the other side.
Do 3 sets of 20 reps per side.
Exercise 3
In this exercise we use a Pilates ball. Sitting down, supporting the bottom of the back as shown in the image below and keeping your legs slightly apart, you should contract your abdominal muscles, flexing your body forward.
Do 3 sets of 20 repetitions.
General recommendations
Waist-tightening exercises can be done daily and their intensity increased every week. A trainer may indicate a complete set of exercises to improve performance, but in addition to exercise, it is important not to eat foods with fat and sugar, or to consume alcoholic beverages.
Caution: If the patient experiences pain in the back, neck, shoulders or knees when doing these exercises, the exercise may be performed in the wrong way, seek a Physical Education professional to guide your workouts.
See another exercise that works the abs without causing back pain in the following video:
See too:
- Exercise to sharpen the waist
- How to tune the waist
- Juice to tune waist
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