7 days of fast waistline practice method how to quickly train the waistline

Have you been bothered by your abdominals for almost 20 years, now it's over because we have designed one of the best fitness programs for women to get rid of all those nuisances. You can get strong core muscles and a sexy, flat waistline in no time with this ab workout.

Swiss ball overhead hip

Sets: 3 - Each set: 12-15 - Rest: 30 seconds A. Take a 5- to 10-pound medicine ball. Lie on a stable ball with your back and head pressed against the ball, your feet on the floor and the medicine ball resting on your chest. B. Contract your abs to support your body, keeping them tight until your shoulders are off the ball. Then stretch the ball toward the ceiling. Exercise parts: chest, abdominal muscles, hips and buttocks.

Step Support Rotation

Sets: 2 - Each set: 8-10 - Rest: 30 seconds A. Place your hands on a 12 to 18 inch step. B. Put your weight on your left arm and rotate your body while pointing your right arm toward the ceiling. Return to the initial support position, then shift your weight to your right arm, then your left arm drives your body into a rotation, repeat. Exercise areas: entire core, shoulders, chest, back and hips.

Dumbbell Two Headstand

Sets: 3 - Each set: 15 - Rest: 30 seconds A. Grab a pair of 10- to 12-pound dumbbells and place your hands behind you, lying flat on the floor. Raise your legs at a 45-degree angle to the floor. B. Raise your arms to your chest and lift your shoulders off your chest. Raise your legs until they are perpendicular to the floor. Return to start (do not let your legs touch the floor). Exercise areas: upper back, abs and glutes.

Kneeling Medicine Ball Back Tilt

Sets: 3 - Each set: 15 - Rest: 30 seconds A. Grab a 5-10 pound medicine ball and kneel on the floor with your knees and hips apart. Lengthen your spine and press the ball against your abs. B. Tilt back as slowly as possible, keeping your knees on the ground at all times. Hold the tilted position for 3 seconds, then use your core to power your way slowly back to the starting position. Exercise areas: abs, back, glutes and quads.

Swiss Ball Mountaineering

Sets: 2 - Each set: 12-15 - Rest: 30 seconds A. Brace your hands on the Swiss ball. B. Open your hands shoulder-width apart and keep your whole body straight. Bring your right knee to your chest. Hold for 1 second, then return to the initial position. Exercise areas: entire core, shoulders, chest, hips, and buttocks.

Swiss ball supported side suction leg

Sets: 2 - Each set: 12-15 - Rest: 30 seconds A. Rest your calves on the Swiss ball and support your hands on the floor with your body in a straight line. B. Place your feet on the ball and bring your left knee close to your right elbow, back to center. Then bring your right knee close to your left elbow and back to center. Exercise areas: shoulders, chest, incline, back, and hips.

Swiss ball supine back leg raise

Sets: 2 - Each set: 15 - Rest: 30 seconds A. Place your hips and abdomen on a stable ball. Straighten your legs, keeping your legs hip-width apart and pedaling on the floor. Stretch your arms with your shoulders. B. Lift your right leg a few inches off the floor while extending your arms as far as possible, then return to square and switch to your left leg. Exercise area: lower back and buttocks.