1.Plank rotation - Start with a basic plank position: bring your hands to the floor, keep your back straight, tighten your abs and calves.
- Slowly rotate to one side, keeping one hand firmly on the floor, the other hand raised to the sky.
- Hold this position for about 10 seconds, then return to the starting position and switch sides.
- Repeat this movement several times to increase efficiency.
2.Hands on your feet - Lie on your back with your legs stretched out, arms spread out to the sides.
- Raise your left leg and right arm so that they touch each other.
- Do the same with your right leg and left hand.
- Repeat continuously to stimulate the lower abdominal muscles to work.
3.V- up your belly - Sit on the floor with your arms and legs straight.
- Lean back and lift your legs up at the same time, forming a V shape with your body.
- Hold this position for 30 seconds, then relax and repeat.
- This exercise helps burn excess fat and tone the lower abdomen.
4.Lift your legs - Lie on your back with your hands on your sides.
- Slowly lift your legs until your body forms a 90-degree angle.
- Hold for a few seconds, then lower your legs without touching the ground.
- Repeat many times to increase fat loss.
5.Scalp bridge - Lie on your back, bend your knees so that your feet are on the floor, with your arms stretched out to the sides.
- Lift your hips up, tighten your abs and buttocks.
- Hold the pose for a few seconds, then lower your hips and repeat.
Note: Combining these exercises with a scientific diet will help you quickly have a slim and firm waist.
