Feel like getting rid of those muffin tops on your sides and get a slender waist? Abdominal oblique muscles are in charge of the well-known “sides“. Those muscles bend the upper body to the sides, turn it, so to say, “about its axis”. They shape the magnificent and slender waist. There is a set of exercises, that will help you shape the goddess-like silhouette, make your abdomen elastic and flat.
Slender Waist Exercise 1
Initial position: legs spread wide-apart, hands behind your nape, straighten your upper body and lean slightly forward. Bend your upper body to the right and then to the left, then again to the right and so on. It is important that you do not turn to the sides or back. Do 2-3 sets of 4-8 repetitions.
Slender Waist Exercise 2
Lay on your back, put your right foot on the floor, put your left leg on top of the right one. Stretch your left hand to the side, palm facing up. Put your right hand behind your nape. Do not press your nape against your right hand. Squeeze your abdominal muscles and move your chest diagonally towards your left knee until your right shoulder-blade is leaves the floor. Slowly move back to the floor. Important: your elbow should be facing out and pelvis – remain on the floor all the time. Do 2-3 sets of 4-8 repetitions, then do the same exercise on the other side.
Slender Waist Exercise 3
Lay flat on your back, knees bent, feet on the floor. Hands stretched in front of you, shoulder-length apart. Squeeze your abdominal muscles and pull your left then right shoulder-blade from the floor, then once again right and so on. When pulling up the shoulder-blade, pull the corresponding hand towards the ceiling. Follow your hands with your eyes. Important: while at it, draw your shoulder-blades as if towards the spine. Work with your shoulder-blades, keep pelvis pressed against the floor. Do 2-3 sets of 4-8 repetitions.
Slender Waist Exercise 4
Lay flat on your back, bend your knees, legs shoulder-length apart. Press your heels against the floor. Keep your hands behind your head, elbows slightly lifted up in front of you. Squeeze your abdominal muscles while pulling one shoulder-blade and the opposite leg up. The chest and the knee should be slightly turned one towards the other. Slowly return to the initial position. Keep the elbows apart. Do 2-3 sets of 4-8 repetitions, then do the same exercise on the other side.
Slender Waist Exercise 5
Lay flat on your back, bend your legs, shanks parallel to the floor, head hefted up or kept on the floor, arms stretched out to the sides. Alternating hands and sides try to touch your shank or heel with the finger tips of the corresponding hand. While doing this, make sure, that your legs lean toward your hands. Pull your shoulders back and down. Do 2-3 sets of 4-8 repetitions.
Slender Waist Exercise 6
Lay on one side, bend your knees, put your elbow below your shoulder, the other hand pressed against the floor in front of you. Keep the upper part of your body straight. Pull both shoulders towards the pelvis. Squeeze your abdominals and buttocks muscles, lift your hips as far up as you can. Then slowly return to the initial position. Upper part of the body should be slightly leaning forward. Do 2-3 sets of 4-8 repetitions, then do the same exercise on the other side.