Waist exercises

Here are six effective exercises from fitness guru Elisabeth Halfpapp to eliminate fat around the stomach and for having attractive and thin waist.



1

Sit on the floor next to the wall. Lean on it with the lower back. Bend your knees and place your feet on bigger distance than the width of your hips. Place your hands between your legs and tighten your abs.

While pressing on the floor with the finger tips, lift your legs to a height of about 15 centimeters (see picture). Do 2 sets x 20 reps.

2

Sit on fold cloth next to the wall. Lean on it with the upper part of your back, bend your knees and keep your feet lying on the floor. Place your hands near your hips and hit the floor with the finger tips.

Tighten abdominal muscles and lift your legs off the floor. Close your knees to your chest as much as you can, then straighten your legs so that the feet toes be directed towards the ceiling (see picture). Move your feet 2-3 centimeters towards the wall and pull them back. Repeat 10 such pulses. Make at least two series.

3

Sit on fold cloth in front of the wall. Lean back on your elbows and place your feet on the wall in a straight line.

Tighten abdominal muscles and stretched your hands towards the feet (see picture). Once you take that position, lift the torso 2-3 centimeters above and drop equally. Make 20 such pulses.

Then, hug your knee with your hands and take a rest. Make at least one more series.

4

Lie on the floor with your knees bent. Stretch your hands along with the body. Put your right ankle just above the left knee. Lift the front part of your left foot so that your leg leans only on the heel.

Squeezing your abdominal muscles, lift your hips off the floor (see picture), and then lower them. Do 10 repetitions. Change the leg and make another run.

5

Sit on fold cloth. Lean back on your elbows and bend your knees. Place your feet on the floor.

Tighten abdominal muscles, bend the torso and lift up on the left side. Move your hands to the left and grasp your left leg on the outside (see picture).

Then, let your arms hang to the left side of your body without touching your leg. Lift your body up on the left side on about 2-3 centimeters, and return it back. Make 20 such pulses. Repeat on the right side.

6

Lie down on the floor, leaning on your left elbow so that the forearm is in the normal position with the body. Place fold cloth between your legs above the knees. Lean your right hand on the right thigh.

Lift your hips off the floor so the body make a straight line (see picture). Tighten the towel. Hold this position for 2-3 seconds, and drop to the floor. Do 10 repetitions, and then repeat the same on the right side.

Posted in: exercise,fitness,legs,thin,waist