Strength and Fitness Tips | How to Build Muscle Top muscle building and fat loss tips.
Every woman wants to have a perfect, slim waist and toned legs. In order to have a beautifully shaped waist, you must do a specific workout that will help you achieve your goal. We have prepared the perfect workout for women who want to have a nicely shaped waist. You should do this workout frequently if you want to see effective results in a short period of time. Do not forget to wear something comfortable while you are exercising. Also, you must drink water if you feel like you are out of breath. We can assure you that you will start losing inches if you start doing this workout 2 to 3 times per week. If you want to slim down your waist dramatically, you must do these exercises on a regular basis. Therefore, do not forget to think positive if you want to improve your body shape in a month or two!
The first exercise that we have prepared for our readers is an exercise that will strengthen the abdomen and the rectus. Lie down on your left side. Put a towel between your thighs and support your torso with your left elbow. Make sure that your left forearm is at a 90 degree angle to your torso. Start lifting your hips and make sure that your body stays straight the whole time. If your body is not forming a straight line, you might lose your balance and you will not be able to do this exercise properly. Repeat this exercise ten times. You should do two or three sets. If you can’t do three sets right away, do not give up. We can assure you that after a week or two, you will be able to do three sets. Do not forget to switch sides.
The second exercise might be a little bit harder than the first one. First of all, you should take a towel and place it on the floor. Sit on the towel and make sure that you are placing your shoulders against a wall. Your knees must be bent and your feet must be flat while you are exercising. Place both of your hands on the floor, near your hips. Start squeezing your abs and start lifting your feet off the floor while bringing both of your knees towards your décolleté. Do this for about a minute or two. If you can’t do this exercise, try an easier alternative: Keep your right foot on the floor and start lifting your left leg toward your chest. Do this for about 30 seconds and remember to switch legs repeatedly.
The third exercise is also known as the “fly up” exercise. Take a towel, fold it and put it on the floor. Sit on the towel and lean back. Place both of your feet on a wall. In order to do this, your knees must be bent for approximately 90 degrees. Keep your feet on the wall and try to reach your feet. You should do at least three sets in order to improve your body shape.
The forth exercise will tighten your waist, lower back muscles and your butt muscles. Place a towel on the floor and lie down. Bent your knees and keep your feet flat. Your arms should stay by your sides. Cross your left ankle onto your right thigh (just a couple of centimeters above the knee). Remember that you should flex your right foot while doing this specific exercise. Start squeezing your abs and start lifting your hips slowly, but surely. Make sure that your pelvis is curled while you do this exercise. Repeat it for about 10 times. The last repetition should last for about 10 seconds. You must do two to three sets in order to notice a real improvement. Also, do not forget to switch sides occasionally.
This exercise is called “The C-Curve”. It is perfect for women who want to have a curvy body and a perfectly shaped waist. While doing it, you will notice that your calves, inner thighs and the rectus are tightening up. At the beginning, make sure that you are standing in front of a wall. Your legs should be placed together. Put a towel between your thighs and make sure it does not fall off. Bent your knees and place both of your palms against the wall. Your arms should be extended and your back should be parallel to the floor. Start squeezing your abs and your thighs while you are rising on your toes. Do this at least 20 times. Lower both of your hips and start raising them. You should do at least three sets of this exercise.
This exercise is a bit harder than the others that we have previously mentioned. It will affect your rectus and your abdomen. First of all, sit on the floor and lean your back against a wall. Your knees should be bent and your legs should be wide open. Put your hands on the floor between both of your legs and start squeezing your abs. You must try to press your fingertips into the floor. After that, start lifting your feet (make sure that you are lifting your feet about 5-6 inches). Do not give up if you are unable to do this! We have an easier alternative for you. Start lifting and lowering your right foot 20 times. Repeat this with left foot. Make sure you do three sets. Even if it seems like this is a hard exercise, we can assure you that you will not have any problems while doing it after a week or two.
You will end your waist workout session with an exercise that is a bit easier than the previous one. Put a towel on the floor and keep your knees bent. Your feet should touch the floor while you start leaning back in order to rest on your elbows. Start pressing your lower back into the floor while you are squeezing your abs. Your torso should be curled up. Hold your left thigh with both of your arms. Repeat this at least 20 times.
