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Waist Exercises

- getting rid of love handles and sculpturing the lower torso sides. - getting a flat, toned and sexy feminine tum.

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ladydefender
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54 views

Waist Exercises

- getting rid of love handles and sculpturing the lower torso sides. - getting a flat, toned and sexy feminine tum.

Uploaded by

ladydefender
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Exercise 1 - getting rid of love handles and sculpturing the lower torso sides (ie get yourself a pinched

waist).

Lie on the floor or mat on one side with ankles, knees, hips and shoulders aligned. rop yourself on one el!ow ensuring the el!ow is directly under the shoulder "oint and the upper arm an #$% to the floor. Lay the forearm on the floor at #$% to your torso, hand flat on the floor, palm up or down (whichever is most comforta!le) for sta!ility.

&ow the hard !it' ut your free hand on your hip. &ow raise the trunk off the floor and lift it as high as you can. Lower !ack to floor slowly and controlled. (epeat, say, ) times.

&ow roll over and work the other side.

*hat makes 1 set.

+uild up the numer of reps to 1,.

+uild up the num!er of sets to - consecutive sets.

(epeat , or - times per day.

.aution - you will (a) hurt in your /love handle/ region as your !ody gets used to the exercise - so do/t overwork the num!er of reps0sets and (!)you are likely to get pressure pain on the forearm near the el!ow where the main !ody weight rests. ((esting the forearm on a soft pad can help).

Exercise , - getting a flat, toned and sexy feminine tum.

1irst - don/t E2E( do sit ups or crunchies. *hese exercises force the a!s to !ow out and develop outwardly - great if you/re a guy wanting a six poack3 an a!solute no-no for a woman wanting a flat tum.

4nstead opt for the slow a! curl.

Lie on you !ack, legs on the floor, arms !ent at the el!ows so the el!ows are either side of the shoulders and the hands !ehind the head. (*he hands form a pillow on which the head rests). &ow pull in the a!s... really pull those a!s in.

&ow, !reathing out, very, very slowly roll the chin toward the chest and raist the shoulders off the floor so the top of thr !ack curls forward. 5im to have the shoulder !lades off the floor. 6old the position until the lungs are fully emptied. *ake at least 1$ seconds to curl and hold.

&ow, still holding those a!s in, !reath in slowly whilst lowering the head !ack to the floor. 5gain take 1$ seconds or more to make the movement.

7oing up and down, make sure the hands provide support for the head so there is no undue load on the neck.

(epeat ) times. +uild up to 1, reps over time.

8o twice a day.

8oing the two exercises will give you a very trim waist. +ut "ust how trim depends on how much you want it and how much effort you are prepared to put in.

5s 4 said !efore, in male mode my waist was -$ - -1 inches. &ow it/s ,9 - ,: inches.

*hese two exercises gave me my pinched waist.

4 continue with the side dips for shape maintenance. +ut 4 rarely do thr slow a! curls anymore - !ut that/s !ecauses 4/m a fitness professional and keep my a!s very toned (as well as the rest of my !ody) through my daily work.

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