how to slim down your waist without equipment ?
A slim, defined waist is the key to accentuating the hips and bust, creating a curvaceous and harmonious body. The good news: Losing weight isn't hard. No corset required, just two dumbbells, a floor mat and these 3 exercises. The wasp waist is ours!
Floor leg lifts
Technical
Lie on your back, arms stretched along the body, palms facing the ground or under the pelvis:
-Contract your abs and press your lower back against the floor (you can look at your feet and lift your shoulders slightly off the floor; don't twist your shoulders, keep them "open")
- Raise your straight legs until your body forms an “L” (legs perpendicular to the floor);
- Lower your straight legs back down, controlling the descent (don't let your lower back arch);
- Return to starting position without your heels touching the floor
- Repeat.
Note: always keep your lower back glued to the ground by contracting your abs (never arch your back). Progression: same movement with the legs bent at 90
Muscles used
The main muscles used for floor leg raises are the abdominals.
Leg raises at the bar
Technical
Standing under a pull-up bar, hold on to the bar, hands a little wider than shoulder width apart and hang, arms outstretched and legs outstretched:
- Sheath the whole body: lats, shoulder blades down and back, abdominals, legs and slightly roll the pelvis to bring the legs stretched slightly in front of you (body position similar to the Hollow position exercise.
- Raise your outstretched legs slowly, controlling the movement until they are perpendicular to your bust.
- Lower the legs slowly to the position from step 1 (do not release the position abruptly, it is a control movement)
- Repeat.
Notes: do not bend your arms and do not release the sheath (the pelvis always remains slightly rolled up: you can see your feet, your legs are slightly in front of your body). Your lower back is never arched.
Muscles used
The main muscles worked for barbell leg lifts are the abdominals.
Jumping jacks
Jumping jacks, or "side jumps", strengthen the cardiovascular system and tone the calves and quadriceps by soliciting the leg muscles.
Technical
Standing, feet hip-width apart, hands alongside your body:
- Jump vertically by spreading your feet and raising your arms to the sides above your head
- Touch your hands
- Keep your body straight
- Jump again by returning to the initial position, arms along the body and feet together
- Repeat
Muscles used
The main muscles worked for jumping jacks are the leg muscles: quadriceps (muscles in front of the thighs), glutes and hip flexors.
Knee Raises
The exercise of knee lifts or knee raises consists of running on the spot; it is a very effective cardio exercise that will also work the legs and abdominals. If you don't have a place to run or the weather doesn't allow you to train outside, it can be a good substitute for sprinting
Technical
Standing, feet hip-width apart, hands alongside the body:
- Start running in place by raising your knees high;
- Run on your tiptoes; Swing the arm opposite the raised knee for balance;
- Look ahead;
- Keep your back straight and contract your abs. Note: Raise the knees with the abs not leaning back.
Note: Raise the knees with the abs not leaning back
Don’t Do
- not lean forward to raise your knees (you risk losing your balance)
- Do not lean back to raise your knees (you risk arching your back and injuring yourself)
- Do not look down
Muscles used
The main muscles worked for knee lifts / running in place are the quadriceps, calves and abdominals.
