When training for the body we dream of, it's important to choose exercises that target different parts of the body. Of course, we must not forget that a healthy diet is also important, which, together with training, will help us strengthen our body and lose extra pounds. We have prepared 6 simple exercises for you, which are especially suitable for those who want a narrower waist.
1. Lunge step with lift
Photo: Maksim Goncharenok / PexelsLunge step with lift is an exercise that will strengthen you core muscles and lower body, and it will improve yours as well blood circulation. Tackle it by first placing yourself in standing position, and then the right leg you stretch out behind you, until your body is in position of the dropped step. Hold this position for a few seconds, then stand back up, keeping your right leg you lift straight ahead. Yours the knee let it be folded and raised to waist height.
Beginners repeat the exercise on each side 5 times.
2. Diagonal lifts
Z diagonal lifts you can harden everything core muscles. You start the exercise with lying on your back, and then the legs in a straight line you lift at an angle 45°. Your arms should lie outstretched away from your body. Then you tense your core muscles and at the same time you lift your left leg and torso and you extend your right hand by touching it toes on the left foot. Then lie down again, keeping your legs still above the ground.
Perform the exercise on each side in 10 repetitions.
3. Side plank
Photo: Marta Wave / PexelsPlanking it is considered one of the most classic exercises with which you can do a lot for different types of muscles. To best focus on core muscles, we suggest a version of the exercise called side plank.
You start the exercise in the plank position - that is, so that it is yours torso extended, and you lean on your forearms. Then lean on right side by leaning only on right forearm and foot. Make sure your torso and legs stay still straightened. Then at the same time you raise your left arm and leg, while not shrinking them. Hold the position 30 seconds and repeat the exercise twice.
4. Bending to the side
Bending to the side will ensure a toned appearance of yours abdominal muscles, and also core muscles. You start it in standing position, keeping your feet together and your arms resting by your body. Then right hand you pick it up and put it down behind the head, whereby it should be contracted in the elbow. Then your body tilt to the left by lowering the fingers of your left hand below the knee. You should feel a stretch in your muscles.
Repeat the exercise 10 times, then change the page.
5. Plank jumps
Photo: Marta Wave / PexelsPlank jumps are an exercise that focuses primarily on core muscles, and with it you will also speed up yours heart beat and improved blood circulation.
Start the exercise in the classic position for plank, but instead of leaning on your forearms, you lean on yours palms. After that push away from the ground and jump to the side, spreading your legs without bending your knees. When you repeat the movement, try increase speed.
Repeat the exercise first 10 times, and then the number of reps with improved fitness increase.
6. High knee raises
At high knee lifts you combine the characteristics of cardio and strength training and so on losing calories also you tone your physique.
Start the exercise in straightened, standing position. Your feet should be hip-width apart and your hands should be head bent. Then you raise your left leg as high as possible, keeping it in the knee fold it up. Lions elbow at that time inclined downwards in such a way that it almost touches the knee.
Repeat the exercise 10 times, and then perform 10 repetitions with the right leg.
