The best five exercises for
a slim waist you can
do at home
A slim waist has always been considered one of the invariant symbols of feminine
beauty. Don’t worry if you feel like you can’t show off your perfectly shaped waist
area yet. You don’t even have to spend hours in the gym trying to get a slender
figure, just start with this at-home workout.
We at Bright Side encourage you to try this five-exercise workout to take several
inches off your waist. The whole workout only takes up to 15 minutes to complete,
and you will be quite surprised by some noticeable results in just 30 days.
Persistence and motivation is all you need to get your dream body!
1. Corkscrew
Lie flat on your back with your arms at your sides.
Straighten your legs, squeeze them together, and slowly lift them towards your
head. Your body and your legs should create about a 45 degree angle. Make
sure that your shoulders, arms, and head lie completely flat on the floor. Do not
lift them as you lift your legs.
Slowly roll back down your spine, leaning your legs slightly to the right until you
feel your oblique muscles work. Make sure your legs are squeezed together.
Return your legs back in the center, but do not put your legs on the floor.
Make the same lean to the left.
Continue going from side to side. Complete three sets, each time inhaling slowly
and freezing for 2 seconds on each side.
2. Stretching
Sit tall on a mat with your back straight. Open your legs a bit wider than your
shoulders.
Open your arms straight out to your sides.
Rotate your shoulders 90 degrees, and try to touch your left foot with your right
hand.
Return to the starting position, and repeat the sequence with your left hand and
right foot.
Complete 30 leans to each side. Make sure your back is always straight!
3. Weighted twists
Use either a dumbbell or a weight plate for this exercise. The weights will help
to fix your positions and to balance the training load.
Hold the weight with both hands. Sit on your mat, bend the knees, and keep
your feet flat on the floor. Lean back at 45 degrees, and hold your arms straight
out in front of your chest.
Rotate to the right. Make sure to only rotate your torso.
Return to the starting position. Now, rotate to your left as far as you can. When
exercising, you can try imagining a wall right behind you that you are to touch
with your dumbbell or weight plate.
Repeat the twists 30 times for each side.
4. Side bend
Sit on one hip with your legs slightly bent to the side.
Engaging your thighs and abs muscles, lift your hip away from the mat, and reach your
arm overhead, creating a lifted arc in the torso.
Very slowly lower the side of your calf to the mat. Count to eight.
Complete 15 high arc bends on the right, then complete 15 on the left.
5. Air swimming
Lie on your stomach with your thighs pressed together. Put your arms straight forward,
and point your feet. Lift your arms, legs, chest, and head up. Hold this position.
Alternate lifting right arm/left leg and left arm/right leg without touching the floor.
Complete 10 sets of air swimming, each time counting to 20. Rest for about 10 seconds
between sets.
Five simple exercises to help
you get in shape in no time
at all
There isn’t a better time to start thinking about getting in shape than the beginning
of a new year, is there? We’ve all made promises to ourselves, and it’s high time
we tried to stay true to our word. And Bright Side is here to help you with your
choice of exercises that will help you get rid of excess weight quickly. Just don’t
forget you should always combine these with a healthy diet!
Plank (an exercise for your abs)
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1. Prop yourself up using your hands and knees, then stretch your legs until you’re
supporting your weight with the tips of your toes and your elbows.
2. Stretch your abdominal muscles and pull your legs up a few inches, one
at a time.
3. Repeat for a full minute. Don’t bend, and keep your back straight.
30-60-90 (for abs and legs)
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1. Lie on your back with your hands under your head and your legs together.
2. Pull up your legs to an angle of 30 degrees without bending them. Strain your
abdominal muscles, but don’t bend at the waist. Breathe deeply three times
while in this position.
3. Increase the angle to 60 degrees. Stay like this, breathe deeply three more
times, and then increase the angle again to 90 degrees. Keep this position.
4. Repeat the same procedure backwards. Don’t forget to flatten your waist.
Cobra position (for buttocks and back)
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1. Lie on your stomach with your feet together, bend your arms at the elbows, and
prop yourself up on your hands at a straight angle.
2. Breathing in, carefully bend at the waist and pull up your torso while holding your
head up a bit. Stay in this position for 30 seconds, then lower your body while
breathing out.
Grasshopper (for buttocks and hips)
debbyandersen
1. Lie on your stomach with your chin on the floor. Place your arms at your sides
and make fists. Stretch out your legs and feet as much as you can.
2. Breathing in, slowly raise your legs one at a time, and then lower them again
while breathing out.
Candlestick (for your abdomen)
atatu
1. Lie on your back with your legs bent at the knees and pressed to your chest.
2. Slowly stretch your legs up while propping your lower back on your arms.
Maintain this position for 30-60 seconds.