The eight most effective exercises for slimming your waist, easily create a slim waist

Whether the waist is slim is directly related to the overall body shape of the person, but the waist is a place where fat is easily accumulated. So how can you achieve the effect of slimming the waist?

1. Shotgun toss

Sit on an adjustable bench and adjust it to a 45-degree angle from the ground. Lie down with your head facing the floor and your feet hooked onto the support bars of the bench.

Hold a medicine ball in both hands above your chest. As your upper body rises, throw the ball straight up. Catch the ball and return to the starting position, repeating 12 to 15 times.

2. Sit on the edge of a bench or chair

Place your hands on either side of your hips, holding onto the edge of the bench, bend your knees, and slowly lift your legs toward your chest while leaning your upper body forward and bringing your chest closer to your legs.

Straighten your legs and lean back with your heels about 12 cm off the ground. Repeat 12 times.

3. Lateral bending

Hold a pair of lightweight dumbbells in each hand and raise them overhead with your elbows slightly bent. Keeping your back straight, slowly bend your body to the right as far as you can.

Hold for a moment, return to the starting position, and then bend your body to the left as far as possible. Repeat 6 to 10 times on each side.

4. Back stretching exercise

Lie facedown on a back extension machine with your back straight, your arms extended downward, and your legs hooked around the leg anchors. Create a straight line from your hips to your hands. Lower your body until it is perpendicular to the ground.

Lift your upper body up until your body is parallel to the floor. At this time, bend your back slightly and stretch your hands forward. Hold for a moment, then repeat 12 to 15 times.

5. Squat

Stand with your feet shoulder-width apart and hold a barbell in each hand. As you inhale lower yourself down, keeping your back straight and bending at the knees and hips until your thighs are almost parallel to the floor.

Don't let your knees go beyond your toes. Hold for a moment, then return to the starting position as you exhale. Repeat 10 to 12 times, resting for 30 seconds between each rep.

6. Pull down

Stand facing a pull-down machine. Grasp a bar wider than shoulder width with both hands. Sit on a bench and pull the bar up above your head.

Pull the bar down until it touches your collarbone. Hold for a moment, return to the starting position, and repeat 20 times, resting for 30 seconds between each rep.

7. Shoulder Press

Sit on a practice bench, place your hands shoulder-width apart, and raise the barbell to shoulder height. Lift the barbell overhead until your arms are almost straight.

Hold for a moment and return to the starting position. Repeat 20 times, resting for 30 seconds between each rep.

8. Bend your legs

Lie prone on the leg curler with your heels resting on the backrest. Keeping your abdomen and pelvis against the bench, slowly lift your legs up until your feet almost touch your buttocks, then slowly return to the starting position.