Rotate your body when standing
This exercise directly affects the oblique muscles - the muscle groups located on both sides of the waist, helping to define lines and control rotational movements. These muscles not only help reduce waist circumference but also improve stability in daily activities such as reaching out or turning around.
Stand with both feet as wide as your hips, knees slightly bent. Raise both arms across your chest, palms touching each other and keep your hips fixed forward.
Slowly rotate your upper body to the right to a comfortable level, then return to the middle position and rotate to the left. Perform controlled movements, 15-20 times on each side and gradually increase to 3 sets.
Bend sideways when standing
This exercise focuses on the oblique muscles and longitudinal muscles on both sides of the hips - muscle groups that are often rarely used in daily life. Training them helps significantly improve waistline and slimmer body.
Stand up straight, 2 legs shoulder-width apart. Place your right hand on your hip, your left hand extended over your head. Gradually tilt your body to the right, slide your right hand down your thigh while your left hand stretches, feeling the tension along the left side of your body.
Return to the starting position and then switch sides. Perform 12 - 15 times on each side, 2-3 sets.
Stand with your knees bent to touch your elbows
This exercise combines body rotation and hip flexions, simultaneously affecting obliterations and deep abdominal muscles, and improving balance and coordination. This is a particularly important factor after age 60.
Stand up straight, 2 legs hip-width apart, 2 hands behind your head. Lift your right knee and rotate diagonally to touch your left elbow, then return to the starting position. Repeat with the other side.
Start with 10 - 12 times per side in 2 sets, then gradually increase to 15 - 20 times per side in 3 sets as physical strength improves.
