Exercises at the Abdomen for a Flat Waist

3 Pilates Exercises for an Oblique Definition

Achieving the goal of defined oblique abdominal muscles is not easy at all. In addition to regular strength training, cardio and a healthy diet, you need to make sure that you effectively target all oblique muscles.

These muscles are:

The outer slopes

The inner slopes

Transverse abdominal muscles

Oblique exercises for a trimmed waistthe brace
the muscles of the entire torso.

How to do it:

1. Lie on your back and squeeze your hands behind your neck. Keep your elbows wide.
2. Bend your knees 90 degrees (shins parallel to the floor, pointed toes).
3. Draw your head and the upper back of the floor.
4. You will now reach the opposite leg with the opposite knee: inhale, exhale and, starting from the waist, turn and reach your right elbow making your right knee.
5. Repeat on the other side.
Stand up from your core, not your elbows.
Engage your oblique abdominal muscles while twisting from the waist.
Perform this exercise slowly and in a controlled manner.

Side plate

the deep muscles of the core, torso, thighs, hips.
How to do it:
1. Lie on your side, bend your elbow at an angle of 90 degrees, and your forearm under your shoulder. You can bend your knees at a 90-degree angle and stack your legs or keep your legs straight and parallel to the floor.
2. Engage your abs and waist to lift off the floor. Keep the shoulders strong.
3. Hold for 5 seconds and perform 10 repetitions. To advance the movement, increase the number of repetitions.

Buttock bridge with leg lift

Work: the spine, pelvis, gluteal muscles and oblique abdominal muscles.

How to do it:

1. Lie on your back with your knees bent. The feet are hip-width apart. Keep your arms straight and slightly away from the body.
2. Inhale and then exhale to lift. Bend your spine and lift your hips.
3. Be sure to be stable in the hips. Slowly raise one foot from the floor, then lower and raise the other. Repeat 5 times on each side.
4. Put both feet on the floor, inhale, and then exhale to return to the starting position.
These three exercises target not only the oblique abdominal muscles, but also the entire upper body and (in some matter) even the lower body.

Strengthening your abdominal muscles will improve your body, but it is also beneficial for the health of your spine and posture.

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