Women tend to gain weight in the pelvic area for no specific reason. Therefore, it is necessary to maintain a healthy lifestyle and check if the waist goes beyond the desirable limits.
Exercising regularly helps us maintain a curvaceous figure, especially those designed exclusively for the waist. In this article, we list 5 simple exercises to reduce waist fat quickly at home.
Effective exercises to slim the waist and reduce the hip
As they are not sacrificed exercises, and since we offer you a routine of what days and how often and how to do them, we believe that you will have no problem reducing the volume of your waist and getting rid of rolls, as long as you are constant.
1. Abdominals touching knee
How to do it:
This exercise is just another version of the classic sit-ups, with the difference that we will be more focused on the waist.
As the image shows, it is very important to keep the neck looking towards our knees, but the hands should never push or stress it, since it could suffer some contracture.
We perform between 12 to 16 repetitions, and take a break, to complete 3 series.
2. Mountain climber
We will do the movement, following the example of the video above, We do between 12 to 16 repetitions, and we take a break, to complete 3 series.
3. Leg raises
This exercise consists of working the lower abdominal muscles to reduce the waist.
How to do it:
To perform them we must put both hands behind the neck, without pressing it, just maintaining the position as if we were looking towards the ceiling.
Next, we will raise the legs together, trying not to arch the back.
We execute between 12 to 16 repetitions, and we take a break, to complete 3 series.
4. Wiper
How to do it:
- Begin by lying on your back on a mat, with your legs stretched vertically and your knees extended and locked.
- Keeping the legs together, swing them down to the right side, as far as is comfortable. The shoulders must be glued to the mat.
- Swing your legs in a slow motion to the left side, then bring them back to the right side. This constitutes a repetition.
We execute between 12 to 16 repetitions, and we take a break, to complete 3 series.
5. Bicycle with abs
As in the previous exercises, the arms go behind the neck and we must lie down on a soft mat.
We will perform the classic exercise of the bicycle but with the variation of having the abdominals tense. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
We execute between 12 to 16 repetitions, and we take a break, to complete 3 series.