to On the occasion of the waist Without going to the gym, you must focus on merging Specific toning exercisesIt is also called resistance or strength. the Harvard University It recommends some main exercises essence To activate and challenge these muscles.
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The 5 best waist exercises, according to Harvard
to Set the waist Effectively, it is not necessary to focus on exercises That tone Basic musclesBut it also includes the heart To reduce general fat in the body and maintain a A balanced diet.
But let’s go to this point, then offer a selection of exercises A proposal in an article on Harvard Health Publishing:
1. Iron
the Abdominal plate The abdominal muscles work, specifically the abdominal browser, openings, and rectal abdomen; Lower back and buttocks.
This exercise contributes to reinforcement Basic muscles Deepest Equal measurement of measurementTranslate into maintaining tension without movement. In addition, it is a complete practice to reduce it Belly And improve Status.
How is this: performance iron Supported to the forearms and tips. With the fixed body contract the abdomen area. Hold 20 seconds to a minutePreventing hips from waiver or height.
The 5 best waist exercises, according to Harvard
2. The basic crisis (traditional abdomen)
This classic exercise works The abdomen is straightIt is very important to determine and strengthen these muscles, and thus improve The appearance of the waist.
How is this: Perform this Practicing Lying on your back. Bend the knees and put hands on the neck. Raise the contracted shoulder blades on the abdomen. Hold 1 to 2 seconds And go down slowly. Performance from 12 to 16 repetitions.
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3. Crunch Inverso
Los Reverse crisis They are working on Lower straight abdomenIt is located in the pubic area, being part of the front abdominal wall; Help in strengthening this area without downloading behind no neck.
How is this: Perform this Practicing Lying with the legs in the air at 90 degrees. Lift the hips and contract the abdomen. Hold 1 to 2 seconds And go down slowly. Make one sessions2 to 16 repetitions.
The 5 best waist exercises, according to Harvard
4. Crisis bike
the Stomach It is an ideal exercise to work on it Brutal abdomen. Activating these muscles is very effective to improve Muscle nervous coordination and Basic stabilityWithout generating an effect on the back, especially for beginners or people with cotton discomfort.
job Muscle nervous coordination It is the key in case InjuriesBecause it contributes to effective evaluation and appropriate treatment.
and Ticket Spread ScienceirectDetermine it as “The ability of the muscles to give birth Power/strength Taking into account the basic nervous and muscular determinants..
How is this: Perform this Practicing Lying on your back. Take the right elbow to the left knee and then extend the opposite leg.
The pedal rotation as if you were walking in the bike. Perform slow movements and make them 12 to 16 repetitions for each side.
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5. Heavy weapons and legs
Lifting weapons and legs It is an ideal exercise to strengthen essence And the determination middleBecause it focuses on Main musclesLike the rectal in the abdomen and the inner and exterior openings.
How is this: Perform this Practicing Under the face down. Raise the right arm and left leg at the same time. Holding the situation during 5 seconds And alternative. to implement 8 to 12 repetitions for each sideWithout curvistic your back.
This information is not replaced in any case, the medical diagnosis or prescription by the doctor. It is important to go to a specialist when symptoms occur in the event of illness and non -medication.
