7 Great Waist Exercises For Abs, Back And Buttocks
For your abdominal toning you can do many quite effective waist exercises. In addition, the abdomen is the only muscle group that is working with any physical exercise.
Bear in mind that the abdomen is composed of three parts: upper abdomen, lower abdomen and oblique muscles. They must work separately.
Top 7 Waist Exercises
Let’s start with the first of the waist exercises you need to perform for a healthy posture: the classic crunch.
1. Classic Crunches
Focus: This kind of waist exercises works especially upper abdominal muscles.
Execution: Lie on the floor with legs bent at 90 degrees, mounted on a chair, a bed or special ball. Keep your hands behind your head and look to the ceiling. Lift slightly your torso and then lower it back down. Inhale on the ascent and exhale on the descent.
Duration: Perform this waist exercise 10-15 times for 3 rounds.
2. Criss-Cross Crunches
Focus: This kind of waist exercises focuses especially on oblique muscles.
Execution: You can work the oblique muscles in the same position as the classic crunch, if you touch your right elbow with the opposite leg and vice versa.
Duration: For each of the three sets required, perform 10-15 reps, depending on your capacity.
3. Leg Raises
Focus: This kind of waist exercises works especially on your lower abdomen.
Execution: Maintain position on the floor, legs perfectly straight, hands under pelvis (and shoulders slightly off the ground for advanced). Raise both legs to an angle of 90 degrees and then bring them down easily.
Duration: Repeat the exercise 10-15 times for 3 sets.
4. Dumbbell Side Bends
Focus: This kind of waist exercises strengthens both oblique and back muscles.
Execution: Standing up with the column straight, keep you feet shoulders-width apart. Grab in each hand a dumbbell of 2 kg. Perform lateral bending and lifting light for each side. Caution! Do not move the whole body, but only the upper body.
Duration: You can do 3 sets of 30 reps each. You can increase the weight with each set.
5. Trunk Extensions
Focus: This kind of waist exercises strengthens your back muscles.
Execution: Lie down on your belly. Put your hands behind your head. The legs are slightly apart and stretched back. Raise your torso and legs simultaneously, without forcing your column.
Duration: Perform 3 sets of 10-15 reps each.
6. Deadlift Dumbbells With Arm Extension
Focus: This kind of waist exercises strengthens your back muscles.
Execution: Stand up with your back straight and hold a dumbbell in each hand. Bend your knees and lift your right arm until it’s parallel to the floor. Bring it down slowly and lift the other arm. Keep in mind that you must maintain your back straight all the time. Do not do this exercise if you have problems with column (lumbar area).
Duration: Perform 3 sets of 15-20 reps each.
7. Dumbbell Squat
Focus: This kind of waist exercises mostly works your buttocks.
Execution: Stand straight with your feet shoulder-width apart and buttocks little bit out. Grab a dumbbell in each hand. Squat gently until the buttocks are parallel to the ground and then stand up easily.
Duration: Repeat the exercise for 3 sets of 15-20 reps each. You can increase the weight according to your preferences.
Watch out! The column always must maintain straight! And while doing these waist exercises do not forget to breath gently!
