How to achieve perfect abs and a slim waist? 13 exercises for a dream figure

Fitnesstrener

Shows a workout for shapely abs and a slim waist.

What girl does not want a waspy waist and relief abs? Such parameters look aesthetically pleasing and always attract the attention of men. Of course, a thin waist is more genetics than a sporting achievement. But natural beauty can always be helped by training. After all, there is no limit to perfection. That’s why we offer you to start your way to the figure of your dreams right now with our training. In a month of training you will be able to see the first results.

Before training, you should make sure to warm up. We will do four circles of 13 exercises, rest between circles – 30 seconds.

Simultaneous lifting of arms and legs in statics

Teknikk:

• lie on your back on the mat;
• simultaneously lift straight legs and arms up, keeping them at an angle of about 60 degrees. If it is difficult to keep your arms in this position, you can lower them parallel to the floor;
• stomach tightened;
• hold in this position.

Do for 60 seconds.

Lifting the leg lying on the back in static.

Teknikk:

• lie down on the mat;
• shoulder blades off the floor, straight arms parallel to the floor;
• lift straight left leg up, right leg in horizontal position is at the bottom, but does not touch the floor;
• stay in this position;
• then switch legs and repeat all over again.

Do the exercise for 30 seconds for each leg.

Twists

Teknikk:

• Lie down on a mat. Legs bent at the knees. Straight arms lift up;
• lift the shoulder blades off the floor, arms stretch upwards;
• keep your lower back on the floor.

Do the exercise for 30 seconds.

If you have reached this part of the workout, it is time for a break. Rest time is 30 seconds.

Twists to straight legs

Execution technique:

• lie down on the mat;
• legs straighten and lift up to an angle of about 60 degrees. Keep straight arms parallel to the floor;
• do twists to the legs, pulling the shoulder blades off the floor;
• the lower back is pressed to the floor.

Do the exercise for 30 seconds.

Twists “Elbow – knee”.

Teknikk:

• Lie down on the mat. Hands are interlocked behind the head. Legs bent at the knees;
• alternately pull the knee to the opposite elbow: left to right, right to left;
• keep your lower back on the floor. Keep your feet on the floor.

Do the exercise for 30 seconds.

Twists to a straight leg

Teknikk:

• Lie down on the mat. Raise the straightened left leg up. The right one lies parallel to the floor, but does not touch it;
• stretch with straight arms to the left leg;
• the lower back is pressed to the floor, during the exercise we take only the shoulder blades off the floor;
• change sides and repeat all over again.

Do the exercise for 30 seconds for each leg.

Rest for 30 seconds.

Boat in static without lifting the legs

Teknikk:

• Lie on your stomach on a mat. Legs lie on the floor, do not work with them during the exercise;
• arms are pulled back. Bend in the lower back;
• stay in this position.

Do the exercise for 30 seconds.

Boat

Teknikk:

• Lie on your stomach. Keep your arms straight in front of you;
• simultaneously pull your arms and legs off the floor, hold in the upper point for a couple of seconds;
• return to the starting position and repeat all over again.

Do the exercise for 30 seconds.

Twists with a fitball

Teknikk:

• Lie on your back. Straight legs lift up, the ball is clamped between them;
• raise the body to the legs, taking the fitball from them. Now hold the ball in your hands;
• twist, moving the ball back to the legs.

Do the exercise for 30 seconds.

Twisting with a load

Teknikk:

• lie on your back, legs bent at the knees;
• take an additional weight in your hands – you can take a barbell pancake or a water bottle;
• lift the body to the knees, at the end point pull the arms with the weight upwards;
• return to the starting position.

Do the exercise for 30 seconds.

“Scissors”

Teknikk:

• Sit on the mat. Straight arms are held in front of you. Legs raised at an angle of 45 degrees;
• make cross movements of the legs: first the left leg over the right, then – the right over the left.

Perform the exercise for 30 seconds.

Part of the active training is over, now you need to do a warm-up and stretch your muscles. Here you can turn on your imagination and remember everything you know how to do.

The workout can be done both at home and in the gym. Do it for 10 minutes a day, supplementing your workout plan. Then the path to your dream figure will be faster and more interesting.