A sedentary lifestyle and a copious diet can have a lasting impact on our figure, leaving unsightly bulges on our waist. To remedy this, it is essential to change dietary habits and practice sustained physical activity. These ten simple movements will help you to refine your waist and find a flat stomach. And for good reason, these exercises require the abdominal strap and the oblique muscle. We tell you more in our point form.
To overcome bulges, it is essential to review your diet and practice physical activity at a steady pace. In parallel with these habits, it is wise to rebuild muscle mass. Arm yourself with a carpet and a good dose of motivation! Performed regularly, these simple movements will help you find a wasp waist.
1- Abdominals in V
This movement solicits the entire abdominal strap: transverse abs to oblique. To achieve it, follow these steps:
- Lie down by keeping your legs flat and raise your arms.
- Raise your legs and trunk to reach the feet
- Repeat this movement 10 times
- If this exercise seems difficult, you can raise one leg at a time, alternating left and right
2- Oblique abdominals
This simple movement requires the transverse muscles of the abdomen. Here's how to proceed:
- Lie down while bending your knees
- Extend both hands to your left thigh to reach your knee
- Return to the initial position
- Repeat this movement on your left
- Repeat this exercise 10 times on each side
3- Lateral crunch with balancing ball
This movement works by strengthening the external and internal obliques because the balance ball pushes you to solicit your muscles optimally.
- Lie down on the side on the ball
- Place your left foot behind the right foot. You can lean on the wall to easily balance
- Place your hands behind your head while lifting your upper body
- Return to the initial position
- Repeat this movement 10 to 12 times, then repeat the same thing on the other side.
4- Crunch with balancing ball
Sit on the equilibrium ball so that your legs form a 90 ° angle
- Move your feet forward so your lower back is resting on the ball
- Lift the trunk upwards
- Then return to the initial position
- Repeat the movement 10 times
5- High board
This simple movement solicits the glutes while muscling the abdominal strap.
- Make the board and slowly lift your left leg off the ground
- Now this position during 5 breaths
- Repeat the movement with your right leg
- Repeat this exercise 10 times for each leg
6- Scissors
This exercise is recommended for those who wish to strengthen the transverse muscles of the abdomen.
- Let down by placing your arms along the body
- Bend your knees and lift your legs
- Lift one leg up to an angle of about 45 ° and lower the other leg a few inches from the ground
- Alternate the movement with the other leg and repeat 10 times
7- Reverse crunch
This movement is ideal because it solicits all the abdominal strap.
- Lie down and place your hands along the body or under your buttocks
- Bend your knees so that they form a 90 ° angle
- Move your legs to your chest keeping your back straight
- Return to the initial position
8- Lateral stretching
Stretching is essential to soften the muscle and avoid the risk of body aches. This movement is ideal for soliciting obliques.
- Place your feet at shoulder height keeping your hands along the body
- Place your right arm on the side
- Return to the initial position
- Repeat the movement on the other side
- Repeat 10 times on each side
9- Abdominal stretch
This stretch corresponds to the position of the cobra. It is ideal for relaxing muscles and can be practiced before performing more complicated movements.
- Lie on your stomach with your hands close to your shoulders
- Rest on your hands and lift your upper body. Hold the hips and pelvis off the ground.
- Return to the initial position for 15 seconds
- Repeat this movement 10 times.
10- Twist
This movement solicits your oblique and transverse abdominals.
- In sitting position, stretch your left leg and bend your right leg
- Turn your upper body to the right, bringing the left arm to the bent knee
- Hold this position for 10 seconds before returning to the initial position
- Repeat the movement on the other side.