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These exercises impact your entire body, providing firmness and allure with a slender waistline and an enticing silhouette.
Dreaming of a toned, captivating body without spending hours at the gym? The following 10 exercises will turn your desire for a slender waistline and beautiful figure into reality.
Exercise 1: Monkey Push-Ups
Enhance strength in the arms, shoulders, abdomen, and back.
- Position both hands parallel to the ground, next to the heels.
- Grip tightly, leap forward with the power of your toes, landing gently with feet apart and hands inside.
- Spring back to the initial position.
- Bend the elbows (keeping arms close to the body) to lower the body towards the floor, then slowly push the body up.
- Perform the exercise 10-12 times.
Exercise 2: Elevated Leg Lift
Enhance strength in the core, shoulders, arms, triceps, back, wrist flexors, and glutes.
- Hold dumbbells of 2 – 3.5kg in each hand, palms facing inward.
- Lean forward, arms close to the sides, while lifting the left leg parallel to the ground.
- Bend the shoulders and extend both arms, lifting the weights until both arms are parallel to the floor.
- Switch legs and repeat the exercise 15 times.
- Hold for 5 seconds, then lower down, switch sides, and perform 10 – 15 repetitions.
- Enhance strength in the upper and lower body, arms, triceps, shoulders, back, and glutes.
- Kneel, hands touching the floor for support.
- Lift the right arm forward while simultaneously raising the left leg high.
- Hold for 5 seconds, then lower down, switch sides, and perform 10 – 15 repetitions.
- Exercise 4: Face Down Maneuver
Enhance strength in the upper body, arms, triceps, and shoulders.
- From the plank position, bend the elbows to lower the body as low as possible.
- Lift the hips, bringing the body into a face-down dog position.
- Bring the body to the plank position, perform 10 times.
- Exercise 5: Wrist and Knee Exercise
Enhance strength in the upper and lower body, arms, abdomen, pelvis, and glutes.
- Move the body to the plank position.
- Rotate the body to the left, then to the right, returning to the center position.
- Lift and bring the left leg to touch the left hand.
- Hold the position for 1 second, then lower down and switch sides.
- Perform 20 repetitions.
- Kneel so that the distance between the two knees is as wide as the hips.
- Strengthen the muscles of the buttocks, Achilles tendon, thighs, and hips.
- Place hands on the chair for balance, tighten the abdomen.
- Slide the left foot back, lift the knee and toes off the floor; press straight back with the ball of the foot (maintain a bent knee), perform 20 repetitions.
- Switch legs and perform 20 repetitions.
- Rotate the body, bending the left knee to touch the left elbow, hold for 3 breaths, then return to the starting position. Repeat similarly on the right side, 3 times each side.
- Strengthen the muscles of the upper abdomen, lower abdomen, hips, thighs, and buttocks.
- Stand with feet together.
- Bend the knees, push the hips back until parallel to the floor, raise both arms high.
- Rotate the body to the right, ensuring the left elbow touches the right knee.
- Hold for 3 breaths, then return to the starting position. Repeat similarly on the left side, 3 times each side.
- Repeat similarly with the left side, 3 times each side.
- Start with a wide stance, knees bent, toes pointing outward.
- Shift your weight onto the right leg while the left leg remains straight.
- Extend your arms as if holding a large ball and lean your body to one side.
- Shift your weight onto the right leg while the left leg remains straight.
- Circle your arms as if holding a large ball and bend your body to one side.
- Start with a wide stance, knees slightly bent, and toes pointing forward.
- Engage the muscles in your lower body, hips, glutes, thighs, and legs.
- Begin with hands and knees aligned with a ball or wall.
- Extend the right leg back, toes pointing towards the ceiling, place the foot about 5cm away from the ball, and hold the ball.
- Bring the left leg to a plank position with the left foot flat on the floor, lift the upper body.
- Gradually pull the ball towards the right foot, repeat 5-10 times.
Bài tập 10: Tập eo
Tăng cường sức mạnh vùng trung tâm và mông.
- Sit with knees bent at 90 degrees (right knee in front, left knee to the side with the foot pointing straight back).
- Right hand on the floor, left hand on the hip.
- Bend the body forward.
- Lift the left leg about 1cm off the floor. Perform approximately 20 times, then repeat similarly with the right leg.
Wishing you all success!
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