Best waist and sides exercises for women

By Henar -


Best waist and sides exercises for women

 If you aim to lose the accumulated fat in the waist and sides, and maintain musclmass at the same time, you attention to an important thing, which is that targeting a specific area may not give the desired results, as you must make sure that you are eating a diet rich in the necessary elements that It gives the body energy and strength to carry out its functions, fit your goals and exercise regularly, combining strength training and cardio exercises.

 

Again, there is no single exercise that will remove fat from one specific area but not the other. Instead, building an exercise routine that strengthens your core muscles and helps you lose body fat will help change your body composition. Here are the best exercises that target the waist and sides, as well as how to do them:

 

side panel

This exercise helps to sculpt the waist



Lean on the right side of your body in a straight line from your head to your feet, with your arm and elbow directly below your shoulders. Wait for 30 seconds and repeat on the left side.

 

flying dog


Sit in a table position, with your hands and knees on the floor, bend your buttocks down and tighten your abdominal muscles. raise your right arm; until you are next to your ear while raising your left leg at the same time; until it is parallel to the ground. Then, return to the starting position, and repeat the movement with the left arm and right leg.

 

Russian twists

This exercise is considered one of the effective exercises in burning waist and sides fat


Lie on your back, with your knees raised and bent at a 45-degree angle with your feet off the floor, with both hands holding the weight above your chest. Use your abdominal muscles to raise your torso at a 45-degree angle to the floor. Slowly twist your torso to the right side, keeping your arms straight and raised. Pause, then reverse the turn to repeat on the left side.

 

bicycle


Lie with your head and shoulders raised, hands behind your head, and your feet in a tabletop position. Bring your right elbow to meet your left knee and straighten your right leg at a 45-degree angle.

 

hip retraction


Begin the forearm plank exercise. Then, lower your left hip to the floor, and curl your torso while keeping your arms and shoulders steady. From the left side, reverse the movement to drop the right hip to the right side. Keep your body moving from side to side and make sure your abdominal muscles are tightened.

 

T-turn

This exercise works to tighten and strengthen the muscles of the waist and sides


Take a raised plank form, with the shoulders above the wrists and forming a straight line from your head to your toes. Lift your left hand from the rug and open it to form the side plank. Lower your hand back onto the mat and repeat on the other side.

 

thread needle


Lie in a side plank shape with your arm extended to the ceiling. Lower your arm and pass it under the chest, then lift it up. Keep your hips high!

 

shoulder taps


Take a raised plank form, with the shoulders above the wrists and forming a straight line from your head to your toes. Lift your right hand up and press your left shoulder. Try not to let your hips or torso move as you do. Return your hand to the mat, and repeat on the other side.

 

 

Comments

Post a Comment

Popular posts from this blog

All you need to know about the FODMAP diet

By Henar -
Image
All you need to know about the FODMAP diet  This diet is designed to help people with irritable bowel syndrome (IBS) and/or small bowel bacterial overgrowth (SIBO) learn which foods cause problems and which reduce symptoms. It is a very restrictive temporary eating plan. A person can not follow them for a long time. It's just a short discovery process to identify irritating foods for IBS sufferers; Food is a common cause of symptoms such as stomach pain and bloating. So, restricting certain foods can greatly improve these symptoms. This is where the low-FODMAP diet comes in. What is FODMAP? The FODMAP diet is a low fermentable carbohydrate diet FODMAP stands for fermentable oligosaccharides, which are indigestible short-chain carbohydrates that gut bacteria ferment, increasing the production of gases and short-chain fatty acids. FODMAPs are notorious for triggering gastrointestinal symptoms such as bloating, gas, stomach pain, and altering bowel habits ranging from constipation to ...
Read more

How to calculate body mass..between the pros and cons

By Henar -
Image
How to calculate body mass..between the pros and cons  body mass calculator Body mass can be divided into 4 sections: If the body mass is less than 18.5, then this indicates an underweight than the normal limit. If the BMI ranges between 18.5 to 24.9, this indicates the ideal weight. If the body mass is between 25 and 29.9, this indicates an increase in weight, but the matter has not yet reached the stage of obesity. If the body mass is more than 30, then this indicates a state of obesity.   How is body mass calculated? Body mass for women is calculated by dividing the weight in kilograms by the square of the height in metres. For example, if a female weighs 68 kilograms and is 165 centimeters tall, how is the body mass calculated in this case? BMI = weight in kilograms (height in metres) 2 = 68/(1.65)2 = 24.98. This value expresses the ideal weight, but closer to the starting edge of the overweight. Height is always measured in centimeters, but must be converted to the meter ...
Read more

Causes of multiple sclerosis on World Multiple Sclerosis Day

By -
Image
  Causes of multiple sclerosis on World Multiple Sclerosis Day  The world celebrates the 30th of May every year as the International Day of Multiple Sclerosis, to raise awareness of this disease; With the aim of removing social barriers that make people with this disease feel lonely and socially isolated. Multiple sclerosis (MS) is a condition that can affect the brain and spinal cord, causing a wide range of possible symptoms, including problems with vision, arm or leg movement, sensation or balance. Sometimes a significant disability, although sometimes it may be mild. In many cases, the symptoms can be treated, as life expectancy is slightly reduced for people with MS. Multiple sclerosis is most commonly diagnosed in people in their twenties, thirties and forties, although it can develop at any age, and it is 2 to 3 times more common in women than in men. In the following lines, we review together the symptoms and causes of multiple sclerosis: Multiple sclerosis causes Mult...
Read more