There is no secret or miracle recipe: to have a thin and sharp, you must adopt a healthy and balanced diet, but also practice some targeted exercises.
One motivates oneself: objective wasp waist triggered.
- The small raised foot to refine its size
This exercise is ideal for working small obliques.
Good movements: lying on your side, buttocks behind you, well positioned on the edge, your head resting on the carpet or in your hand. The top hand is resting to help not sit. Raise your feet. Warning: if you can climb higher, it is that we are too leaning backwards.
In practice: Perform 4 sets of 15 repetitions
- The crossed knee elbow to refine its size
Perfect for working abdominals and large and small obliques, this exercise requires coordination and reflection.
Good movements: lying on your back, lifting your legs and placing your hands behind your head. Stretch one leg and bend the other. Bring the elbow to the opposite knee without breaking the neck. Take off the shoulder and scapula with each movement.
In practice: Perform 4 sets of 10 repetitions
- Bust rotation to refine its size
To work the transverse, big and small obliques, one makes rotations of bust.
Good movements: feet shoulder width, legs bent, retroverted pelvis (buttocks are tucked in), contract abs, keep the bust straight and engage the shoulders forward. With arms folded, rotate from left to right with energy. With a good rhythm, we create a tension in the abdominals. Be sure to keep the pelvis and legs fixed.
In practice: Perform 4 sets of 15 repetitions.
- The oblique crunch to refine its size
This derivative of the classic crunch solicits the obliques more.
Good movements: lying on your back as for a classic crunch: hands behind the head, legs bent, bring the left knee and put in contact with the right elbow. Reverse.
In practice: Perform 4 sets of 10 repetitions.
- The oblique legs survey to refine its size
This exercise is very effective for working the large obliques and the entire abdominal belt.
Good movements: leaning, the weight on the buttock, the upper hand in support. Point your knees and toes to the ceiling, then raise your legs. The more tense they are, the more difficult the exercise. Ride the whole leg, not just the thigh.
In practice: Perform 4 sets of 10 repetitions.
