The simplest 5 movements to practice the waistline simple movements for women to practice the waistline

For many women, achieving a leaner abdomen is not an easy task. There is no significant difference between male and female muscles, but women tend to have a wider pelvis and longer waist through the pelvis, which can make the abdominal muscles flatter and make it more difficult to develop a vestigial line. But the birth of a waistline is not impossible, you just need to adhere to the standard to complete the following actions.

Flat support crawl

1. Stand up and contract your core muscles with your feet together. 2. Bend your hips and try to touch the floor. Once your fingertips hit the floor, put your hands out and start crawling until you reach the push-up position. 3. Crawl back to the starting position by crawling backwards and bucking your hips up slowly. When your feet are flat on the floor, bend your hips again and lift yourself back up to the standing position.

Advanced options

Lifting one leg before extending your arms can make this movement more difficult.

Effects

Your arms and legs are exercised in this exercise.

Side Plank

1. Start on the left side with your elbows directly under your shoulders and your forearms perpendicular to your body. 2. Stack your feet or place one in front of the other. 3. Contract your abs and lift your hips off the floor until your body forms a straight line from your shoulders to your feet. 4. Hold this position for 30 to 45 seconds. 5. Switch sides and repeat.

Advanced Options

Adding a lateral hip tap provides a more challenging challenge. Perform the same exercise for 30 to 45 seconds, but keep nudging the ground with your hips and then return to the starting position.

Effects

Unlike a traditional plank, only two points of contact are needed to support your weight. It requires more force from your core to maintain stability. Your back and abdominals work together to lengthen your spine.

Seated reverse abdominal tuck

1. Start in a seated position with your knees bent at a 90-degree angle and your feet flat. 2. Extend your arms forward with your palms facing each other. 3. Exhale and tuck your belly to pull your navel toward your spine. 4. Return to your tailbone and bend your spine into a C-shape. 5. Inhale and return to the starting position.

Advanced options

Try the same exercise instead and then return to a C shape, rolling all the way back until your back is parallel to the floor.

Effects

This exercise emphasizes the rectus abdominis muscle workout.

V brace

1. First sit up straight with your knees bent and your feet flat on the floor. 2. Lean back, balance your sit bones and lift your legs off the floor. 3. Straighten your arms, palms up. Your body will form a V-shape. 4. Hold for 30 seconds.

Higher Level Option

Convert to a low boat pose by placing your feet about six inches above the floor.

The effect

This exercise focuses on the lower abdominal muscles.

Crocodile crawl

For this exercise, you need to have some space to train and be able to glide across the floor easily. Try the towel on a hardwood or tile floor, or try it on a carpet with a plastic bag or Frisbee. 1. Start with your feet on the floor, it is recommended to put your feet on a towel, bag or frisbee. 2. Walk forward, using only your hands, dragging your lower body 10 to 20 yards. 3. Keep your core and hips tight as you move forward. 4. Rest for a while and then crawl back to where you started. 5. Rest and repeat.

Advanced options

This one is hard, there is no higher level!

Effects

In this exercise, you will use your entire core for stability. It also incorporates dynamic movements and resistance for added intensity.

Tips

Keep in mind that these exercises can help you build abdominal muscles and improve posture. However, there is no reduction in body fat content. This means that even if you do hundreds of repetitions, you may not get six-pack abs. Instead, reduce body fat by reducing your calorie intake and stick to your exercise program and you'll soon see results.