10 Simple Moves to Get a Tiny Waist and a Flat Stomach

Everybody “loves” plank. The high plank with hip extension takes this exercise to the next level and targets the transverse abdominis, and the external and internal obliques.

  • Start in a push-up position, keeping your hands under your shoulders and making one line from your head to your feet.
  • Keeping your upper body still, slowly lift your left leg off the floor.
  • Hold for 5 breaths and return to the starting position.
  • Repeat with your right leg.
  • Repeat 10-12 times on each leg.

6. Scissors

10 Simple Moves to Get a Tiny Waist and a Flat Stomach

The scissors exercise is a great workout for the transverse abdominis muscles.

  • Lie down and place your arms by your sides.
  • Bend your knees and lift your legs.
  • Raise one leg up to about a 45° angle and lower the other leg until it’s just 2 inches from the ground.
  • Alternate your legs.

7. Reverse crunch

10 Simple Moves to Get a Tiny Waist and a Flat Stomach

Reverse crunch works on multiple muscle groups, the rectus abdominis, the obliques, and the transverse abdominis.

  • Lie down and place your hands by your sides or under your bottom.
  • Bend your knees at about a 90° angle.
  • Pull your legs to your chest and up, slightly rolling your back.
  • Roll back to the starting position.
  • Keep the knees bent the whole time.
  • You can adjust this workout for your own strength, the further you roll, the harder it is.

8. Side stretch

10 Simple Moves to Get a Tiny Waist and a Flat Stomach

Regular stretching is just as important for getting and staying in good shape as any exercise, but it’s often overlooked. Side stretch works great on the obliques.

  • Place your feet shoulder-width apart, keeping your hands by your side.
  • Slide your right arm sideways and bend your torso, lifting your right arm up.
  • Wait for a couple of seconds and slowly move back to the starting position.
  • Repeat on the other side.
  • Repeat 10-12 times on each side.

9. Abdominal stretch

10 Simple Moves to Get a Tiny Waist and a Flat Stomach

Abdominal stretch is also known as cobra yoga stretch and is very effective for stretching the rectus abdominis.

  • Lie down on your stomach, placing your hands near your shoulders.
  • Push your hands and lift the upper body up, keeping the hips and pelvis on the floor.
  • Pause for 10-15 seconds.
  • Repeat 5 times.

10. Torso twist stretch

10 Simple Moves to Get a Tiny Waist and a Flat Stomach

Torso twist stretch works on your transverse abdominis and obliques.

  • Start by sitting on the floor.
  • Stretch your left leg and bend your right leg.
  • Supporting yourself with your right hand behind you, twist your upper body to the right and bring the left arm over the bent knee.
  • Don’t overdo the twist, it should be a stretch, not a strain.
  • Wait for about 10 seconds and return to the starting position.
  • Repeat on the other side.
  • Do 5 reps.
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