A toned stomach alongside a slim waist is the fitness goal of many. Focused exercises, a healthy diet, and hard work are fundamental in accomplishing these objectives. With the right combination of workouts, you can work towards strengthening your core, getting rid of belly fat, and achieving a sculpted waistline. In this article, we cover 7 simple exercises that contribute to a toned stomach and slimmed waist.
Benefits of Core and Waist Exercises
Incorporating core and waist 7 Easy Exercises for a Flat Stomach and Small Waist in your workout routine guarantees some of the following positive results:
Improved Posture: With a stronger core, your balance and stability improves aiding posture.
Reduced Belly Fat: Combined with appropriate nutrition, these workouts become effective in fat reduction.
Toned Abs and Waist: This 7 Easy Exercises for a Flat Stomach and Small Waist targets oblique and abs muscles enabling them to strengthen and get defined.
Better Overall Health: A strong core is beneficial in reducing lower back pain and injury risks.
Let’s have a look at the 7 best exercises for toning the waist and flattening the stomach.
1. Crunches
Crunches are core excises aimed at developing the muscles of the abdominal region.
How to Do It:
- Lie down flat with your back on the ground, flex your knees while placing your feet on the ground.
- Your hands must be stationed behind your head but don’t put any weight on your neck.
- Using your muscular strength of your abdominal, raise the top half of your body off the floor.
- Slowly lower back down and repeat the steps for 15-20 repetitions.
Benefits:
- Strengthens the upper region of the abdomen.
- Assists in toning and sculpting of the belly region.
2. Bicycle Crunches
These specific bicycle crunches work the entire core part of the body including the oblique that work to shape the waistline.
How To Do It:
- Lie supine and off the floor lift your legs.
- Take your hands and position them behind your head then pull your right elbow towards the left knee while the right leg is straight.
- Repeat the action switching sides in a circular flowing manner for 20 repetitions (10 on either side).
Benefits:
- Utilizes every core muscle, the lower abs included.
- Works the oblique muscles for a refined waistline.
3. Russian Twists
These russian twists work on the oblique muscles which in turn help define the waistline of the body.
How To Do It:
- – Lower yourself into a seated position while bending the knees and elevating the feet.
- – Grasp a weighting tool or a medicine ball with both hands.
- – Engage your core and turn the torso to the side of the right and back to the left.
- – Repeat the movements for **20 reps (10 times per side)**.
Benefits:
- – Improves strength of the core and the obliques.
- – Better definition of the waist.
4. Plank
The plank is easy yet lets you build a great deal of strength in your core muscles.
Steps:
- 1. Position your body face down while raising your body using the forearms and toes.
- 2. Your body should be in a straight line. Make sure to tighten your core to maintain the posture.
- 3. Keep this position for **30-60 seconds**.
Why It’s Good For You
- – Increases strength endurance in core muscles.
- – Prevents slouching and increases muscle stability.
5. Side Plank
Side plank improves strength in obliques, which leads to a narrower waist.
Steps: 7 Easy Exercises
1. Position your body sideways, keeping the elbow parallel to the ground and the legs straight on one another.
2. Lift the hips so that the body level is in a straight line.
3. Maintain this position for about 30 seconds on either side.
Why It’s Good For You
– Tightens and strengthens the oblique muscle aiding in greater overall strength in the core.
## 6. Leg Raises
Leg raises focus on helping you tighten and tone the lower abs of your belly.
Steps:
- 1. Position yourself on your back and extend your legs.
- 2. Raise your legs slowly towards the ceiling while making sure your lower back stays glued to the floor.
- 3. Gently lower your legs until they are a few inches from the ground, but do not let them touch the ground.
- 4. Do these for 15 reps.
Benefits:
- Improves lower abdominal muscular strength.
- Enhances fat loss in the abdominal area when combined with aerobics.
This technique targets the obliques and sculpts the waist.
- Keep your legs apart at shoulder level and clasp your fingers behind your head.
- Crunch the right side while raising your right knee to the right elbow.
- Do the same on the opposite side.
- Perform 15 repetitions on each side.
– Tone and strengthen the waist and obliques.
– Improves flexibility and mobility.
Additional Tips for a Flat Stomach and Small Waist
For best results, follow them along with the fitness tips mentioned earlier.
1. Eat Clean
- Minimize intake of sugars and processed food.
- Enjoy lean meat, vegetables, and whole grains.
- Remember to drink a lot of water.
2. Start Doing Cardio
- Exercise such as walking, running, cycling, or swimming, helps to burn extra weight.
- Try to do **30 minute cardio sessions 3-4 times per week.**
3. Boost Posture:
Standing and sitting upright naturally activates the core muscles.
Steer clear of slouching to avoid a protruding belly.
4. Maintain Try to complete these7 Easy Exercises at least four to five times a week.
7 Easy Exercises
One thought on “7 Easy Exercises for a Flat Stomach and Small Waist”