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10 SIMPLE EXERCISES WHICH WILL HELP YOU GET THE PERFECT WAIST SHAPE & A FLAT TUMMY

By Geetika Raleh . 14th August 2019 08:00am
10 SIMPLE EXERCISES WHICH WILL HELP YOU GET THE PERFECT WAIST SHAPE & A FLAT TUMMY

Though we can’t reduce weight by targeting some specific areas, it is very much possible to reduce the inches from the waist and make it look slim and tummy flat. There are certain muscles which are responsible for the mid partition, and all we have to do is find the right exercises to work on these muscles. Another trick is to do these exercises in the right way in order to make the muscles strong, toned and not look bulky.

The mid partition has three main groups of muscles and each group has an important role in making our stomach and waist a certain way. If the transverse abdominis is not strong, then the stomach sticks out. The rectus abdominis helps in giving the six-pack abs and the external and internal oblique muscles are held responsible for shaping the waist. These muscles also are responsible for the formation of the hourglass which many people who work out desire to have.

If the desired goal is to have a slim waist and a flat tummy, one’s focus should be on toning and strengthening the muscles.

Mentioned below are some exercises which can help in reducing the waist size and flattening the tummy.

V-UPS


This exercise targets all three muscle groups- transverse abdominis, obliques, and rectus abdominis.

How to perform:

  • Lie down with legs touching the floor and stretch out the arms.
  • Crunch and lift the torso area, and raise the legs off the floor. Touch the hands to the feet.
  • Resume the starting position.
  • Repeat this 12 times.

ALTERNATE REACH AND CATCH


This exercise works on the transverse abdominis and the rectus abdominis.

How to perform:

  • Lie flat with bent knees.
  • Move both the hands once towards the left knee, and the other time towards the right knee.
  • Return to normal position.
  • Repeat this 10 times on each side.
  • (you can also 10 repetitions on the left side and later do 10 repetitions on the right side.)

SIDE CRUNCHES WITH BALANCE BALL


This exercise is very effective for external and internal obliques. This is because the instability of the ball activates the muscles to the maximum.

How to perform:

  • Lie sideways such that your right hip touches the ball.
  • The left foot should be behind the right foot and you can use the support of the wall if the need be.
  • Keep the hands at the back of the head, but do not pull it while exercising.
  • Crunch upwards while also lifting your body.
  • Return to your starting posture.
  • Repeat this 12 times.
  • Later switch the side, and do the same repetitions.

CRUNCHES WITH THE HELP OF A BALANCE BALL


This exercise exerts the rectus abdominis muscles and also exerts on the transverse abdominis muscles.

How to perform:

  • Sit on a ball in such a position that the legs form a right angle with the floor.
  • Sit on the ball with feet forward. This will make the mower back leaning on the ball.
  • Support your head with the help of your hands.
  • Engage the core and move to the starting position.
  • Repeat this 12 times. Care should be taken that the head is not pulled, but the entire strain is felt on the core or abs.

HIGH PLANK WITH HIP EXTENSION


There will be very few people who would say that they are not a plank fan. This exercise puts the entire strain on the transverse abdominis and also the external and the internal obliques.

How to perform:

  • Come in a push-up position; place the hands under the shoulders. This will make a line from feet to the head.
  • Keep the body still and lift the left leg first.
  • Hold the breath for 5 seconds and return to the starting posture.
  • Repeat the same with the left leg.
  • Do this 12 times on each side.

SCISSORS


This exercise is considered great for the transverse abdominis muscles.

How to perform:

  • Lie down with arms by the sides.
  • Bend the knees and lift one leg at 45 degrees angle. Lower the other leg just a few inches from the floor.
  • Alternate the legs.

REVERSE CRUNCH


This exercise works on various muscle groups, i.e. the rectus abdominis, the obliques and even the transverse abdominis.

How to perform:

  • Lie down and keep the hands under the hips.
  • Bend the knees at a right angle, while pulling the legs towards the chest and slowly rolling them back.
  • Keep the knees bent throughout the exercise.
  • You can repeat this exercise depending on your strength.

SIDE STRETCH


Stretching regularly is very important for staying in shape and fit. But many times this exercise is overlooked. Side stretch is a great workout for the oblique muscles.

How to perform:

  • Keep the feet shoulder feet apart, with hands by the side.
  • Slide the right arm and bend the torso. Lift the right arm up.
  • Wait for 5 seconds in the position and slowly move to the original position.
  • Repeat this 15 times on each side.

ABDOMINAL STRETCH


Abdominal stretch is also called the cobra yoga stretch and is extremely effective when it comes to stretching the rectus abdominis.

How to perform:

  • Lie on the stomach and keep the hands near to the shoulders.
  • Pause for 15 seconds.
  • Repeat this exercise 5 times.

TORSO TWIST


This exercise is considered great on the transverse abdominis and the obliques.

How to perform:

  • Sit on the floor, and stretch the left leg while bending the right leg.
  • You can support yourself with the right hand.
  • Twist the upper body towards the right and bring the left arm over the bent knee.
  • Make sure that you are stretching and not overdoing so it does not strain the back.
  • Pause for 5 to 10 seconds and return to the starting position.
  • Repeat 5 times.

Which exercise would you prefer trying first? Let us know in the comment section below.

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