Do you dream of having a slimmer waist and well-defined abs? Look no further: here are three essential exercises to effectively work your stomach muscles and refine your waist in just a quarter of an hour. Follow this exercise program regularly, and you will be surprised by the results!
First exercise: the classic crunch
The crunch is one of the most popular exercises for strengthening the abs. It has many advantages: it mainly works the rectus abdominal muscles and helps to tone the waist. In addition, it can be done easily without special equipment and adapted according to your fitness level.
How to do the classic crunch?
- Lie on your back with your legs bent and your feet flat on the floor. Place your hands behind your head, without pulling on them, or cross them over your chest.
- Inhale then, as you exhale, slightly lift your head, shoulders and upper back off the floor while contracting your abdominal muscles.
- Hold the position for a few seconds, then slowly return to the initial position while inhaling.
Perform 3 sets of 10 to 15 repetitions with a 30-second break between each set. Do not hesitate to gradually increase the number of repetitions according to your progress.
Second exercise: trunk rotation
The trunk rotation exercise, also called “Russian twist”, mainly works the oblique muscles and thus allows you to effectively work the waistline. It also promotes strengthening of all the abdominals and improves trunk stability.
How to perform trunk rotation?
- Sit on the floor with your knees bent and your feet on the floor or slightly elevated for a more intense exercise.
- Tilt your torso slightly backwards, keeping your back straight, and contract your abdominals to maintain the position.
- Place your hands at chest level and rotate your torso from side to side, always keeping your abdominals contracted.
Perform 3 sets of 10 to 20 rotations (each side counts as one rotation) with a 30-second break between each set. You can add a weight or weighted ball to your hands to increase the difficulty of the exercise.
Third exercise: lateral sheathing
The lateral core is an isometric exercise that aims to strengthen the internal and external oblique muscles, as well as the muscles of the lower back. It helps refine the waist and improves posture.
How to carry out the lateral sheathing?
- Position yourself on your side, resting on one forearm perpendicular to the ground and on the edge of your foot on the same line as your shoulders, hips and ankles.
- The other hand can remain alongside the body or be placed on the hip.
- Maintain this position with the body well aligned, without arching the back or letting the hips sag, while strongly contracting the abdominals.
Perform 3 sets of 30 seconds to 1 minute of core for each side with a 30 second break between each set. Remember to switch sides between each set.
Advice for effective and secure practice
To optimize your training and avoid injuries, here are some tips to follow:
- Warm up for 5 to 10 minutes before starting to practice the exercises in order to prepare the muscles and joints.
- Don’t try to skip steps : gradually increase the difficulty of the exercises and their duration according to your progress, without ever forcing it.
- Breathe smoothly and regularly when carrying out the movements: inhale during the relaxation phase and exhale at the time of exercise.
- Don’t neglect your diet : to obtain visible results on your waist, it is essential to combine these exercises with a healthy and balanced diet.
- Remember to hydrate well before, during and after training to avoid cramps and promote muscle recovery.
By regularly combining these three essential exercises with a healthy lifestyle, you will quickly see improvements in the strengthening of your abdominals and the refinement of your waist. So don’t hesitate any longer and get started with this short but intense training program today!
