These 3 exercises to fine-tune the waist at home tone up the muscle abdominal muscles, helping to leave the stomach more firm. They are very important for self-esteem more are also necessary for the good support of the spine, aiding good posture and preventing back pain caused by the excess weight and weakness abdominal.
Before you perform the specific exercises to burn fat and to tune the waist, we must stress that it is important to do physical exercises that spend more energy, such as walking briskly, jogging or cycling at least 3 times per week. However, the teacher of the academy may indicate other exercises to do at home or in the gym in order to lose weight.
3 exercises to fine-tune the waist that can be done at home are:
Lying belly up and with the knees flexed, lifting slightly on the trunk, without forcing the neck, and try to approximate the right hand of the right foot and then the left hand of the left leg, one at a time, as shown in the image.
Do 3 sets of 20 reps, alternating sides.
Lying belly up, bend your legs and cross one leg over the other, taking after the trunk up to the leg cross, as shown in the image. Repeat for the other side.
Do 3 sets of 20 repetitions for each side.
In this exercise we use a ball of Pilates. Sitting by supporting the back as shown in the image below and keeping the legs a little apart, should contract the abdominal muscles, flexing the body forward.
Do 3 sets of 20 reps.
The exercises to fine-tune the waist can be made daily, and its intensity should be increased every week. A coach may indicate a series of exercises to improve the performance, but in addition to the exercises, it is important not to eat foods with fat and sugar, or consume alcoholic beverages.
Attention: If while performing these exercises the patient feel pain in the back, neck, shoulders, or knees exercise can be done in the wrong way , look for a Physical Education professional to guide your workouts.