Скачать или смотреть 7 Easy Exercises for a Flat Stomach and Small Waist

A flat stomach and a small waist is a goal of many women, and very often even extensive workouts don’t help, or we simply don’t have enough time or will power for those. The good news is that we’ve put together a set of exercises for your abs and waist that you can do without getting up from your chair.
Remember warming-up is an extremely important part of any workout. Continue with oblique twists. Thanks to them, you’ll be kissing that muffin top goodbye and saying hello to a slimmer waist and stronger abs. Forward bends develop a muscle called the Rectus Abdominis, which is the long flat muscle that helps flex the spinal column. When trained properly, it’ll give you a perfectly flat and toned tummy. Knees to the chest give a nice workout to your thigh muscles and the Rectus Abdominis muscle. Leg raises are great at getting rid of that annoying lower belly pooch we’d all love to send packing. As you strengthen your abs, doing knee circles will get easier with time.
Losing weight requires not only physical training but also a healthy diet. Try to keep count of how many calories you consume according to the number recommended for your age, gender, and lifestyle. Your diet must be well-balanced. Half of your daily calorie consumption should come from carbs, 30% from proteins, and 20% from fats. Foods containing Omega-9 fatty acids will make you feel fuller longer, so you won’t overeat.

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TIMESTAMPS
Warming-up 0:43
Oblique twists 1:42
Forward bends 2:55
Knees to the chest 3:56
Leg raises 6:23
Knee circles 8:40
Scissors 9:59
Some more useful recommendations 11:33

SUMMARY
-Warming-up prepares you muscles up for working out, which is extremely important. Even if your training last just 5 minutes, you still have to get ready for it.
-Oblique twists target those stubborn obliques. As a result, you’ll be kissing that muffin top goodbye and saying hello to a slimmer waist and stronger abs.
-Forward bends are just as good as traditional ab exercises like crunches or sit-ups. When trained properly, they’ll give you a perfectly flat and toned tummy.
-Knees to the chest exercise allows you to train both the Rectus Abdominis muscle and the obliques. Plus, even your thigh muscles get a nice workout too.
-Leg raises might feel difficult, but you need to involve your legs to develop the muscles of your upper and lower abs.
-Knee circles are super effective at training your upper and lower abdominal muscles as well as your obliques.
-Scissors work not only your abs but also your inner thighs.
-Losing weight requires not only physical training but also a healthy well-balanced diet.

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