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TRAINING TIPS

Slim Waist in 10 Minutes

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Women are prone to excess weight in their midsection.

Easy to gain and hard to lose is the name of the game.

Not anymore, with our 10-minute, 5-exercise fat blaster you can do at home. Perfect for every busy woman.

Don’t forget, though, that healthy diet is also a key to a beautiful waistline.




#1. Windshield Wiper 

Image result for woman doing Windshield Wiper exercise gif

* Lie down on an exercise mat.

* Make a “T” shape of the upper body by extending arms sideways, keeping arms firmly fixed to the ground.

* Raise legs so legs and knees form a 90 degree angle with each other.

* Thighs should touch each other. Exhale while you do this.

* Pause for a while, then flip to the other side.

* You complete one rep when you finished doing the exercise on both sides.

* Do 3 sets of 10 reps.

 

#2. Leg RaiseImage result for woman doing Leg Raise gif

* Lie on your back, legs together.

* Keeping legs straight, lift them all the way up to the ceiling until butt comes off the floor.

* Slowly lower legs back down till they’re just above the floor.

* Hold for a moment.

* Raise your legs back up.

* Repeat.

* Do 3 sets of 15 reps.

 

#3. Russian Twist Image result for woman doing Russian Twist gif

* Start seated with knees bent and feet flat on the floor.

* Hold 1 dumbbell with both hands in front of chest.

* Keeping spine long and the abdominals tight, lean back slightly and lift feet a few inches off the floor.

* Slowly twist torso to the left and bring the dumbbell beside the left hip.

* Return to center, then slowly twist to the right and bring the weight beside the right hip to complete one rotation.

* Do 3 sets of 8-12 reps.

 

#4. Spiderman Abs Image result for woman doing Spiderman Abs 

* Start in a plank with hands on mat slightly wider than shoulder distance, legs long behind and abdominals and glutes squeezed tight.

* Bend arms.

* Pull left knee toward the outside of left elbow and hold for one count.

* Return to starting position and repeat on the right side.

* Aim for either 15-20 repetitions of  4-5 sets or timed interval sets where you do as many reps as possible in 60-90 seconds.  

 

#5. Abdominal V-UpsRelated image

* Lie down.

* Extend arms behind head. The back of the hands should touch the floor while palms should face the ceiling.

* Keep feet together and toes pointing toward the ceiling.

* Keep legs straight and lift them up, and at the same time raise upper body off the floor and reach for your toes, squeezing abdominal muscles at the same time.

* Slowly lower back down to starting position to finish the first repetition.

* Do at least 10 repetitions, then stretch lower back and legs after the first set.

 


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