The most effective action to train the waistline how to train the fastest waistline illustration

The most effective action to train your waistline We know that hard work can make up for poor results and efforts usually yield good results, but who would refuse to get twice the result with half the effort if you can master scientific methods and accomplish it efficiently? Here are a few excellent effect of the waistline training movements, hope to help you.

90 degree static pressure training

This is a great way to wake up your core at the beginning of your training, or as a stand-alone exercise when you want to incorporate other training.

How to do.

Step 1: Lie on your back, bend your knees and hips at 90 degrees, and place the palms of your hands on your knees in preparation. Step 2: Take a deep breath in and as you exhale, tighten your abdominals and push your hands up with your thighs, keeping your back on the ground (note: your legs should not move). Continue for 5 seconds and then relax and repeat for 3-10 sets. Advanced version: As you exhale, tighten your abdomen and push your hands up with your thighs, while lifting your head and shoulders. As you inhale, lower your upper body back to the floor again.

Tips

During the contraction, imagine that you are pulling your muscles from the bottom of your pelvis to your belly button.

Single Leg Resistance Stretch

This Pilates-inspired move will use the same pressing motion to deepen the engagement of the abs, with the weight of the straightened leg making it more challenging.

How to do.

Step 1: Lie on your back with your knees bent above your chest, fingers crossed on your right thigh and left leg straight to the floor. Step 2: With your upper body off the floor with your head and shoulders, press the palms of your hands into your right thigh while tilting your pelvis and moving your right knee as far as possible to your chest (your hands should add pressure at this point). Step 3: Do the same for the left side and repeat for 3-10 sets.

Tips

As you push your thighs apart, imagine using your abdominals to pull your legs into your chest, focusing on the extra resistance of your abs, not your thighs or hip flexors.

U-boat

This may be a small exercise, but it's great for your lower abdominals.

How to do.

Step 1: Lie on your back with your feet bent at the knees and flat on the floor. Use both elbows to support your upper body (your back should remain off the floor) and prepare with your palms facing down. Step 2: Tighten your abdomen and lift your legs at a 90-degree angle. Slowly bring your legs to the left (your hips should remain on the floor), then slowly lower your legs, then lift them up again as if you were drawing a letter U with your knees. Repeat 20 times on each side, alternating. Advanced version: If you want more of a challenge, try straightening your legs completely.

Tips

Using your breath to help work the deep abs, inhale as your legs lean to one side, then come to the other side and exhale again. Imagine your belly button going all the way back to your spine.

Reverse Plank

This is another harder move that works the abs and every muscle in the body.

How to do.

Step 1: Sit in a seated position with your legs straight on the floor and your hands placed at your sides in preparation with your fingertips facing forward. Step 2: Tighten your abdomen, bend your knees and slowly lift your hips up, keeping your heels on the ground. Inhale so that your abdomen fits deeper into your back, and as you exhale, straighten your legs completely and try to push your hips slightly behind your shoulders. Step 3: Bend your knees and lower your hips back to the floor under your shoulders. Repeat for 3-10 sets. Advanced version: Try to keep your hips off the floor without sitting on the floor.

Tips

Focus on using your abs to lift and move your hips, and just use your arms and legs for the rest.

Exercise style and tools

Workout style.

Perform the prescribed number of sets and reps of each workout consecutively, with a short rest of 45-60 seconds between sets, and complete the workout 3-4 days a week without interruption. Another option is to choose some of your favorite moves and perform them after cardio, or add them to your regular training routine.

Tools.

A mat or towel.