These 3 exercises to thin the waist at home tone the abdominal muscles, helping to make the belly firmer. They are very important for self-esteem but are also necessary for good support of the spine, aiding in good posture and preventing back pain caused by excess weight and abdominal weakness.
Before performing specific exercises to burn fat and narrow the waist, we must emphasize that it is important to do physical exercises that use more energy, such as walking quickly, running or cycling, at least 3 times a week. However, the gym teacher can recommend other exercises to do at home or at the gym in order to lose weight.
3 waist-tightening exercises that can be done at home are:
Exercise 1
Lying on your back with your knees bent, slightly lift your torso without straining your neck and try to bring your right hand close to your right foot and then your left hand to your left leg, one at a time, as shown in the image.
Do 3 sets of 20 repetitions, alternating sides.
Exercise 2
Lying on your back, fold your legs and cross one leg over the other, then bring your torso up to the crossed leg, as shown in the image. Repeat for the other side.
Do 3 sets of 20 repetitions for each side.
Exercise 3
In this exercise we use a Pilates ball. Sitting supporting the bottom of your back as shown in the image below and keeping your legs slightly apart, you should contract your abdominal muscles, flexing your body forward.
Do 3 sets of 20 repetitions.
General recommendations
The exercises for thinning the waist can be done daily and the intensity should be increased each week. A trainer may recommend a full range of exercises to improve performance, but in addition to exercise, it is important not to eat foods with fat and sugar or to drink alcohol.
Attention: If, when performing these exercises, the patient feels pain in the back, neck, shoulders or knees, the exercise may be performed in the wrong way, seek a Physical Education professional to guide your training.
See another exercise that works the abs, without causing back pain in the following video:
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