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Exercise 3: Building a Slender Waist

We offer you three new exercises for your middle body. Having strengthened your abdominal muscles and the muscles of the lower part of your back, you'll make any training more efficient.

 

Perform these exercises 3 times a week every- other day. Begin with 1 set of exercises, and gradually increase the number of sets to 3.

 

  1. Body lifting with hands up This exercise strengthens the rectus and oblique abdominal muscles. Lie on your back, put your heels on the edge of a chair. Your knees should be bent at a right angle. Bring your hands behind your head and don't let them fall down. Keep your palms together. While exhaling and flexing your abdominal muscles, lift your body and simultaneously press your heels onto the edge of the chair. Hold the position for a few moments, and then return to the starting position. Perform from 1 to 3 sets of 20-30 repetitions with av1-minute rest between sets.
  2. Lifting and twining This exercise strengthens the rectus and oblique abdominal muscles. Hold a dumbbell of 4-6 pounds. Lie on your back with your knees bent and your straight hands stretched forward. While exhaling, lift your body and turn your right shoulder to the left. Stay in this position, then turn your left shoulder to the right. Slowly return to the starting position (this will be one repitition). Perform from 1 to 3 sets of 10-20 repetitions with a 1-minute break between sets.
  3. Body extension with twining This exercise strengthens the muscles of the lower back and also the extensor. Make a roll out of standard towel. Lie on your stomach and put this roll under your stomach below your navel. Place your legs shoulder-width apart. Flex your abdominal muscles. Move your hands to opposite sides, bend them, clench your fists, and place your fists near your ears. Put your left elbow on the floor and lift the top of your body and the right elbow with the effort of back muscles. Turn your right elbow back. Return to the starting position and repeat the exercise, but this time your right elbow stays on the floor and your left elbow turns back (this will be one repetition). Perform from 1 to 3 sets of 10-15 repetitions with 1-minute rest between sets.




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