Start standing up with your feet slightly wider than hip-width distance. Bring a small bend into the knees and engage your abs.
Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders. Start standing up with your feet slightly wider than hip-width distance.
Bring a small bend into the knees and engage your abs. Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders.
Bend your elbows and hold the kettle bell in your hands in front of your chest. Reach your left arm straight down alongside your body.
Start in a push up position with the kettle bell underneath your left hand. Lie down on the floor with your knees bent and your feet on the ground.
Inhale to lower the kettle bell back behind your head, hovering it about an inch above the ground. Then, exhale to sit up all the way and press the kettle bell straight up over your head.
Lower the kettle bell to your chest and slowly roll down one vertebra at a time. Sit on your mat with your knees bent and heels on the floor.
Hold the kettle bell with both hands in front of your chest with bent elbows. Lean your torso back a couple of inches to feel your abs start to work.
Inhale to side bend to the right, sliding the kettle bell down your outer right leg. Begin in a high plank position with the kettle bell behind your right wrist.
Then, pick up your right hand and use it to slide the kettle bell back under the right shoulder. Kelly Collins Kelly is a certified Personal Trainer with NASA, a Yoga Alliance Registered Yoga Teacher, and has her Bachelor’s Degree in Kinesiology from San Diego State University.
Though it may be difficult achieving these 3 goals at the same time, with enough hard work and dedication to these exercises for a smaller waist, it can be done. However, as you grow, stress and a bad eating habit might have taken their toll and changed your body structure so much.
You may have come across several articles on the internet that promises to help you achieve a slim waist. The simple fact that you are reading this now means that either those exercises have not worked or you are searching for how to do it right.
Either way, be rest assured as we’ve compiled a list of the 10 best exercises for a smaller waist, bigger hips, and a flat stomach. In addition, it helps to form your hips and ensures that your stomach is adequately worked.
Begin by standing and holding a kettle bell by the horns just close to your chest. When you get to the bottom position, pause for a brief moment, and then use your elbows to push out your knees.
It is a very healthy and effective exercise as the alternating knee raise and torso twist will get your heart pumping faster. This exercise works the entire abdominal wall to fire up your abs and keeping you in great shape.
Begin by lying with your face up and your knees and hips bent at a 90 degree. Then twist your upper body to the right and at the same time, pull in your right knee as fast as you possibly can.
Now return to the starting position and repeat this movement on the other side to complete one rep. You can do 3 sets of 20 reps. This is a very good exercise that ensures you maintain your feminine hourglass shape.
Also, ensure your body forms a straight line right from your head to your heels. If you want to improve your curves and make your waist smaller, then the hip thrust workout is for you.
Begin by lying down on your back and also make sure your knees are bent and your feet flat on the ground. Place your arms at your sides and ensure your fingers point towards your lower body.
Try to make the distance between your shoulders and knee form a straight line. This variation of the squat exercise works your glutes, hamstrings and also the quadriceps.
If you’ve been searching for that exercise to work your glutes effectively, then the kneeling squat is the answer.] The kneeling position restricts your hamstrings and also forces the glutes muscles to do more work.
Keep your back and spine in a neutral position by engaging your core and make sure your torso is tight and upright. Now contract your glute to push up and slowly return to the starting position to make one rep. You can do 3 set of 10 reps.
Exercises such as stair climbing and hill walking will target your ab and hips. Raise your left leg to assume a 45-degree angle and then lower back down, Repeat this movement for about 10 times to make one rep and take a few seconds break.
This exercise works your glutes, hamstrings, and abs to give you your desired body structure. Begin by holding a dumbbell in each hand and also make sure your arms are fully extended.
Now lunge and bend forward at your hips and reach those dumbbells on the sides of your lead leg. Then bend the other knee and shift the weight onto both your legs and reach for the dumbbells straight down at the same time.
Straighten that former lead leg and shift your weight to the other side while you lunge. Push off the lead leg and bring your feet closer together to return to the starting position.
Begin by lying on the floor with your back and assuming an L shape position. Conclusion Most women wish they could have a trim waist, bigger hips, and a flat stomach.