Much of what we do in our daily lives aims to achieve the body we idealize, whether for the “summer project” or to wear those clothes that have been stored for a while. Diet, rest, and physical activities are the main responsible for sculpting our body, and some exercises like exercise posture to reduce belly fat (ท่า ออก กํา ลังกา ย ลด พุง which is the term in Thai) for instance to thin the waist also help in this task. Do you want to understand once and for all what it takes to have a slim waist? See the 5 exercises we’ve listed here:
- Front Board
The front plank is an exercise to define the abdomen, working the muscles through resistance designed to stay in position. To perform this exercise, you should support your forearms and keep your torso straight in a plank position with your belly toward the floor. Your goal is to contract your abdominal muscles as much as possible for 15 to 30 seconds. If you can’t stay in this position for a long time, don’t worry: you will evolve!
- Abdominal Oblique
One of the main ways to get that shaped waist is by working the abdominal muscles, such as the obliques on the sides of the torso region, and bringing a slimmer waist appearance when defined. There are several exercises to slim the waist, and the oblique dumbbell abdominal is great. Standing with your arm extended, hold a dumbbell, bend your body in the opposite direction, and then return to the starting position. In this way, you will be working your lateral muscles to tighten and bring out the desired look. Small series is indicated for each side.
- Lateral Leg Lift
Lie on your side on a mat. With the lower arm supporting the body, move to lift the upper leg laterally. According to your objective and professional orientation, 3 to 5 sets of 8 to 15 repetitions can be performed in this exercise. If running is light, shin pads can be used to generate greater muscle stimulation.
- Abdominal Cruciate
The cruciate abdominal is an exercise that works the entire abdominal region. It is the most performed by those seeking to define the belly and thin the waist since the lateral muscles of the abdomen are recruited during the execution. To perform, lie on a mat, cross one leg, place your hands behind your head and, pushing your abdomen, bring your elbow to the opposite side of the crossed leg towards your knee.