How to get a perfect press and a slim waist? 13 exercises for a dream figure.

For a month of 10-minute workouts, you can noticeably improve your parameters.

What girl doesn’t want an hourglass figure and sculpted abs? Such parameters look aesthetically pleasing and always attract the attention of men. Of course, a thin waist is more genetic than athletic success. But natural beauty can always be aided by training. After all, there is no limit to perfection. Therefore, we suggest you start your journey to your dream figure right now with our training. In a month of courses you can see the first results.

Before training, you should definitely do a warm-up. We will do four circles of 13 exercises, rest between circles – 30 seconds.

Simultaneous lifting of arms and legs in static

Technical:

  • lie on your back on the mat;
  • simultaneously raise your legs and arms straight, hold them at an angle of about 60 degrees. If you find it difficult to keep your hands in this position, you can lower them parallel to the floor;
  • the stomach is collected;
  • stay in this position.

We do it in 60 seconds.

Raise the extended leg face up in static

Technical:

  • lie down on the mat;
  • the shoulder blades are torn off the floor, the straight arms are kept parallel to the floor;
  • lift the left leg up, the right leg in a horizontal position is below, but does not touch the floor;
  • we remain in this position;
  • then switch legs and repeat.

We do the exercise for 30 seconds on each leg.

Cramp

Technical:

  • lie down on the mat. The legs are bent at the knees. The right arms are raised;
  • we tear off the shoulder blades from the floor, stretch the arms up;
  • do not lift your lower back off the floor.

We do the exercise for 30 seconds.

If you’ve reached this part of your training, it’s time to take a break. Pause time – 30 seconds.

Turn to straight legs

Technical:

  • lie down on the mat;
  • straighten your legs and raise them to an angle of about 60 degrees. Keep your arms straight parallel to the ground;
  • we twist the legs, tearing the shoulder blades off the ground;
  • the lower back is pressed against the floor.

We do the exercise for 30 seconds.

Elbow-knee twist

Technical:

  • lie down on the mat. The hands are joined behind the head. The legs are bent at the knees;
  • alternately pull the knee to the opposite elbow: from left to right, from right to left;
  • do not lift your lower back off the floor. We don’t put our feet on the ground.

We do the exercise for 30 seconds.

Static boat without lifting legs

Technical:

  • Lie face down on the mat. The legs rest on the ground, we do not work with them during the exercise;
  • we withdraw our hands. We bend the lower back;
  • stay in this position.

We do the exercise for 30 seconds.

Boat

Technical:

  • lie face down. We keep our arms outstretched in front of us;
  • at the same time we tear our arms and legs off the ground, we stay at the highest point for a few seconds;
  • We return to the starting position and repeat everything again.

We do the exercise for 30 seconds.

“Floating” on the ground

Technical:

  • lie face down. Legs stretch and lie on the mat, we do not work with them. We keep our arms outstretched in front of us;
  • extend the arms to the sides, simulating swimming, at the end point we lift the body;
  • We repeat everything from the beginning.

We do the exercise for 30 seconds.

Rest 30 seconds.

Sidebar with body rotation

Technical:

  • we rise on the sidebar on the elbow;
  • stretch the free arm upwards;
  • then it is folded and rolled between the body and the ground;
  • we return to the starting position;
  • switch sides and start again.

We do 30 seconds on each side.

Spinning with a fitball

Technical:

  • we lie on our backs. Lift your legs up, the ball is sandwiched between them;
  • we raise the body to the legs, removing the fitball from them. Now we have the ball in our hands;
  • we spin, bringing the ball back to the legs.

We do the exercise for 30 seconds.

Torsion with a load

Technical:

  • lie on your back, legs bent at the knees;
  • we take extra weights – you can take a pancake for the bar or a bottle of water;
  • we raise the body to the knees, at the end point we stretch our arms with the load up;
  • We return to the starting position.

We do the exercise for 30 seconds.

“Pair of scissors”

Technical:

  • sit on the mat. We keep our arms stretched out in front of us. Legs raised at a 45 degree angle;
  • we make crossed movements with the legs: first the left leg on the right, then the right on the left.

We perform the exercise for 30 seconds.

Part of the active training is over, now you need to buckle down and stretch your muscles. Here you can activate your imagination and remember everything you know how to do.

Training can be done both at home and in the gym. Do it for 10 minutes a day, as an addition to your workout plan. Then the path to the dream figure will be faster and more interesting.

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