The easiest way to train the waistline 7 days fast waistline practice into the method

Most women and men alike cannot accept the signs of a greatly bulging belly and are constantly looking for exercises that will help get rid of those pounds. Here are a few exercises to eliminate belly fat and give birth to a waistline.

Cross Lift Exercise

These two Pilates movements will give you a flatter tummy.

How to do.

Step 1: Lie on your back and extend your legs straight up to the ceiling with your legs crossed in preparation. Step 2: Tighten your abdominals and lower your legs about 45 degrees. As you inhale, lift your legs and hips to the top of the ceiling and hold for 5 seconds. Step 3: Then slowly move your spine, lowering your hips one section at a time, bringing your legs back to the starting position. Repeat for 3-10 sets. Beginner version: This is a more difficult movement, so if you can't get your hips off the floor, practice simply lifting your hips off the mat before trying it to see if you can lift off the mat and then immediately lower.

Tips

Throughout the movement, your abs should remain unbroken against your back as you lift your legs and imagine you are pulling your muscles from the bottom of your pelvis to your belly button.

Downward Facing Dog

This movement will allow you to feel every inch of thickness in your abs (as well as your arms and shoulders).

How to do.

Step 1: Elbows weighed on the floor, arms crossed and clasped, feet slightly wider than shoulder-width apart, in stick preparation. Step 2: When you start to lift your hips, extend your feet to your left side, then quickly step further with your right foot to lift your hips. Then step to your left foot again to lift your hips, and then lift to your right again to get your hips to an elevated position. Step 3: Slowly move forward in a walking motion until you return to the starting stick pose. Repeat for 3-5 sets. Advanced version: Take larger steps to raise your hip position and add 5-10 sets.

Tips

Tighten your abs at all times throughout the workout and think about bracing your abs more deeply in each step as your feet are moving.

Mountain Climbing Rotation

Use this dynamic bend in the traditional bar pose to reach those hard-to-reach areas.

How to do.

Step 1: Start in a full stick pose position with your feet together. Step 2: Bend your right knee to the left and slide your right foot to the inside of your left knee (at this point your hips should turn to the left and your left ankle will turn slightly). Alternate sides and repeat for 3-10 sets.

Tips

Remember to keep your abdominals tucked in at all times as your legs move.

Frog foot training

How to do.

Step 1: Lie on your back with your feet bent and your heels facing each other. Step 2: Inhale, lift your head and shoulders as your upper body leaves the ground, and straighten your palms off the ground, palms facing down, eyes on your legs. Step 3: As you exhale, press down on your heels, extend your legs up to 45 degrees, press up on the backs of your feet, inhale again and bend your heels back to the starting position. Repeat for 3-10 sets.

Tips

Focus your attention on your abs and force them to lift and lower your legs, keeping your lower back on the ground.

Workout style and tools

Workout style.

Perform the prescribed number of sets and reps for 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.