DavidWolfe.comWant a slender waist, and to be able to wear your favorite denim or enjoy that bikini? Feeling good is key to great health and requires a combination of smart healthy food choices and consistent exercise, but you don’t have to go to the gym for either.
As spring approaches, you can start to get beach-ready with these no-excuses great waist-slimming exercises! With about 15 minutes per day and a healthy diet, you will see changes.
Perform 3 sets of each exercise. Once you get through one complete round, rest for 20-30 seconds and repeat for a total of 3 rounds! Have fun and stay committed to doing this routine 3-4 times per week for 4 weeks.
WINDMILL
Lie flat on your back with your arms extended at your sides. Extend your legs into the air, squeeze them together and lift them towards your head. Knees are slightly bent. Engage your abdominals, pulling your belly button towards the floor. Make sure that the back doesn’t arch. Then, slowly lean your legs to the right taking them close to the floor holding for 2-3 seconds, but do not touch the floor. Then slowly bring them back up to center and repeat the movement on the other side. Perform 10 on each side for one set.
SEATED TWIST
Use either a dumbbell or a weighted plate for this exercise. (I am using a 15 lb weight.) You can use a lighter weight or no weight at all. To perform this exercise, sit on your mat with knees up and heels on the ground. Holding the weight in front of you, twist side to side, rotating only your torso, while focusing on tightening your abs during the entire exercise. You can do this slower or faster as long as you keep good form. Use your breathing to help you focus. Repeat the twisting movement 20 times on each side.
WOODCHOPPER
Stand with your feet a little more than hip distance apart. Using a light weight or no weight at all, start by taking the weight or your hands to the right side and above your head, then bring the weight across your body, performing a slight squat while taking the weight to the other side, towards your foot and near the floor. Using your abdominal muscles and legs, return the weight to the starting position above your head on the other side and repeat. Be careful to not use a weight that is too heavy, and make sure you are using your legs and abs to control the movement, not your back. Repeat 10 times on each side.
SIDE PLANK
Begin by sitting on the floor on your right side. Place the right hand on the floor underneath your shoulder and extend your legs, pushing up into a side plank position. You may perform this exercise with a bent arm, on your elbow. You can reach your arm up to help with balance and form. Once you have stabilized by tightening your abs, quads and butt, dip your hips down and then up as high as you can, really focusing on the hips while keeping all muscles engaged. Don’t forget to breathe! Make sure your body is aligned from head to toe. You can stack your feet or place the top foot in front of the bottom foot. Do 20 dips, then perform the exercise on the other side.
Modification:
You can perform this exercise with one knee on the floor. Maintain the alignment while keeping the abs, quads and butt tight and engaged. Reach the top arm up for stabilization and begin to dip down and up towards the ceiling using your hips.
SUPERHERO
Lie face down on the floor, arms extended in front of you. Slowly raise your arms, head and legs at the same time and hold for 2-3 seconds as if you are flying through the air like a superhero. Tighten the abs, butt, quads and hamstrings while lifted. Then relax down to the floor for 2-3 seconds and repeat 10-15 times. If you have back problems, try just lifting your arms and head. Over time, you will get stronger and can work on lifting your legs, too.
Kyra Oliver
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(h/t: Bright Side)