Among the training methods, each method has different uses. For example, some methods build muscle, and some methods slim down the waist. There are many ways for a person to slim down his waist. Some people also know what the waist slimming exercise methods are. So, what are some simple and easy exercises to slim down your waist? Let’s take a look below!
1. Medicine ball throwing exercise
Begin the waist-thinning exercise by sitting on a On an adjustable bench, adjust the bench to a 45-degree angle with the ground. Lie down with your head toward the floor and your feet hooked onto the support bars of the bench. Hold a medicine ball in each hand above your chest. As your upper body rises, throw the ball straight up. Grab the ball, return to the starting position, and repeat 12 to 15 times.
2. Abdominal Exercises
Sit on the edge of a bench or chair. Place two hands on both sides of your hips, grasp the edge of the bench, bend your knees, and slowly lift your legs toward your chest while leaning your upper body forward so that your chest is close to your legs. Straighten your legs and lean your body back at the same time, with your heels about 12 cm above the ground. Repeat 12 times.
3. Lateral Bend Dumbbell Exercise
Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly, and lift them above your head. With your back straight, slowly bend your body to the right as far as possible. Hold for a moment, return to the starting position, and then bend your body as far to the left as possible. Repeat 6 to 10 times on each side.
4. Back extension exercises
Lie face down on the back extension machine, straighten your back, straighten your hands downward, and hook your legs into the leg anchors. Make a straight line from your hips to your hands. Lower your body until it is perpendicular to the ground. Lift your upper body up until your body is parallel to the floor. At this time, bend your back slightly and stretch your hands forward. Hold for a while, then repeat 12 to 15 times.
5. Squat exercise
Stand with your feet shoulder-width apart and hold a barbell on your shoulders. As you inhale, lower your body, keeping your back straight and bending your knees and hips until your thighs are almost parallel to the floor. Don't let your knees go past your toes. Hold for a moment, then return to the starting position as you exhale. Repeat 10 to 12 times, resting for 30 seconds each time.
6. Pull-down exercise
Stand facing a pull-down machine. Grasp a bar wider than shoulder width with both hands. Sit on the bench and pull the bar above your head. Pull the bar down until it touchesto the clavicle. Hold for a while, return to the starting position, and repeat 20 times. Rest for 30 seconds every two times.
7. Shoulder clean and jerk exercise
Sit on the exercise bench, place your hands shoulder-width apart, and lift the barbell to the same height as your shoulders. Lift the barbell overhead until your arms are almost straight. Hold for a while and return to the starting position. Repeat 20 times, resting for 30 seconds each time.
8. Leg curling exercise
Lie prone on the leg curling machine with your heels against the baffle. With your abdomen and pelvis pressed against the bench, slowly lift your legs up until your feet almost touch your hips, then slowly return to the starting position. Repeat 24 times, resting for 30 seconds each time.