https://indrakarya.co.id/wp-content/uploads/2023/03/ https://depts.washington.edu/uweb/static/slot-server-thailand/ 6 Simple Moves to Get a Tiny Waist and a Flat Stomach
Exercise & Nutrition

6 Simple Moves to Get a Tiny Waist and a Flat Stomach

While we can’t lose weight just by targeting specific areas locally, it’s quite possible to make our waistline look slimmer and our belly look flatter. There are a few muscle groups that are responsible for our midsection, and we just need to find exercises that work to isolate those muscles.

Another trick is that these exercises should be done in such a way that we get these muscles strong and toned, but not big and bulky. And the exercises in this article have been specifically selected to achieve that goal.

We have selected amazing workouts for each muscle group and we can’t wait to share this selection with our readers.

Our midsection has only 3 main muscle groups and each one of them plays a particular role in the appearance of our waist and stomach. yes how deep transverse abdomen it is not strong enough, the stomach sticks out.

He abdominal rect sealed at the top gives us a defined 6 pack. external and internal The oblique muscles are responsible for the shape of the waist and contribute to that hourglass shape that many of us want to achieve.

If your goals are a slim waist and a flat abdomen, you should focus on toning and strengthening those muscles. That’s why you need a combination of static exercises, dynamic bodyweight exercises, and stretching.

How to get a smaller waist

V-ups

6 simple movements to get a small waist and a flat stomach
How to get a smaller waist © Depositphotos.com

V-ups target all abdominal muscle groups: transversus abdominis, obliques, and rectus abdominis.

Lie down, keeping your legs straight and your arms stretched over your head. Squeeze and lift your torso and legs off the ground, reaching all the way to your feet. Go back to the starting position.

Repeat 10 to 12 times. If it’s a little challenging, lift one leg at a time, alternating.

Alternate Scope and Capture

6 simple movements to get a small waist and a flat stomach
© Depositphotos.com

Alternate Scope and Capture Work the transverse and rectus abdominis muscles.

Lie down and bend your knees. Move both hands up the left thigh, coming up to the knee. Go back to the starting position. Repeat this movement on your left side. Repeat 10 to 12 times on each side.

Side crunches with a balance ball

6 simple movements to get a small waist and a flat stomach
Side crunches with a balance ball © Depositphotos.com

Side crunches with a balance ball are highly effective for the external and internal obliques because the instability of the ball forces you to activate these muscles to the maximum.

Lie on your side with your right hip on an exercise ball. Place your left foot behind your right foot, use a wall if you need extra support. Place your hands behind your neck for support, but try not to pull during the exercise.

Knead upward, lifting the upper body. Slowly return to starting position. Repeat 10 to 12 times. Switch sides and repeat 10 to 12 times on the other side.

Crunches with a balance ball

6 simple movements to get a small waist and a flat stomach
Crunches with a balance ball © Depositphotos.com

Crunches with a balance ball work in the rectus abdominis muscles and the transverse abdominal muscles.

Choose a ball so that when you sit on it, your legs are at a 90° angle. Sit on the ball and move your feet forward so your lower back is on the ball. Keep your hands behind your head for support.

Do a crunch, wrap up your core, and slowly return to where you started. Repeat 10 to 12 times. Make sure you don’t pull your head in with your hands, your abdomen should do the work.

High plank with hip extension

6 simple movements to get a small waist and a flat stomach
High plank with hip extension © Shutterstock.com

Everyone “loves” the plank. The height plank with hip extension takes this exercise to the next level and targets the transversus abdominis and external and internal obliques.

Start in a pushup position, keeping your hands below your shoulders and forming a line from head to toe. Keeping your upper body still, slowly lift your left leg off the ground.

Hold 5 breaths and return to the starting position. He repeats with the right leg. Repeat 10 to 12 times on each leg.

Which exercise will you try first? Do you have your own workouts for a slim waist and a flat stomach? Tell us about your favorites in the comments section below.

Leave a Reply

Your email address will not be published. Required fields are marked *