5 simplest and most effective exercises for a beautiful slim waist

Vera Romanova, a certified FPA (Fitness Professionals Association) trainer, will share with us the simplest but most effective exercises. Performing only 5 exercises, the guaranteed result will not be long in coming. All you need is 20 minutes a day and weights.

Starting position: lying on the mat, leaning your lower back against the mat, putting your hands behind your head, directing your elbows to the sides.

Final position: bend the legs at the knee joint, raise, cross the feet. On the exhale, we twist, we tear off the body at the same time as the pelvis, we stretch the chest to the knees. On inspiration, return to the starting position.

Starting position: sitting on the mat, legs bent at the knee joint, bend the body at an angle of 45 degrees to the floor, point the elbows to the sides.

Final position: we hold the weight in our hands, we twist the body to the sides, exhaling.

Starting position: lying on the mat, legs bent at the knee, lower leg parallel to the ground, pulling away from the body.

Final position: while exhaling, we extend the shoulder towards the opposite knee, while inhaling, we return to the starting position and we change sides. In addition, we only work on the sides.

Starting position: standing on forearms and socks, pelvis is in a neutral position, abdominal muscles are tense, body forms a straight line from the feet to the top of the head.

Final position: transfer of the weight of the body on the hands, then on the legs. The position of the body does not change. The minimum plank time is 30 seconds for beginners.

Starting position: we lean on the foot and the forearm, we tear off the pelvis.

Final position: maintain a straight line from the feet to the top of the head. Then switch sides. The minimum plank time is 30 seconds for beginners.
We do exercises “until we fail”, until a burning sensation in the muscles.

These exercises are recommended for 2-3 approaches. You can replace the dumbbells with water bottles (to increase the load, fill the bottle with sand instead of water).

We would like to thank the network of fitness clubs Territoriya Fitnitsa for organizing and carrying out the filming, the instructor of the fitness club Territoriya Fitnitsa, certified trainer FPA (Association of Fitness Professionals) Vera Romanova, photographer Denis Smirnov and fitness apparel store TTFY.