#homefitnesschallenge #exercise #tiktokchallenge #exercises #loseweight #abs #2024 #waist
To target your waist and belly and work towards achieving a slimmer waistline, incorporating a combination of cardio exercises, strength training, and core exercises can be effective. Here's a workout routine designed specifically to target those areas, which you can do at home:
*1. Bicycle Crunches:*
- Lie flat on your back with your hands behind your head.
- Lift your shoulders off the floor and bring your knees towards your chest.
- Alternate bringing your left elbow towards your right knee while straightening your left leg, then switch sides.
- Continue alternating in a pedaling motion for 1 minute.
*2. Russian Twists:*
- Sit on the floor with your knees bent and feet lifted off the ground.
- Lean back slightly and clasp your hands together.
- Twist your torso to the right, bringing your hands beside your right hip, then twist to the left, bringing your hands beside your left hip.
- Continue alternating sides for 1 minute.
*3. Mountain Climbers:*
- Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and drive one knee towards your chest, then quickly switch legs, alternating legs in a running motion while keeping your hips down.
- Continue for 1 minute.
*4. Side Planks with Hip Dips:*
- Start in a side plank position with your elbow directly beneath your shoulder and your body forming a straight line from head to heels.
- Lower your hips towards the floor, then lift them back up to the starting position.
- Repeat on one side for 30 seconds, then switch to the other side for another 30 seconds.
*5. Jumping Jacks:*
- Stand with your feet together and arms by your sides.
- Jump up while spreading your legs and raising your arms above your head.
- Land softly with your feet shoulder-width apart and arms back by your sides.
- Continue for 1 minute.
*6. Standing Side Crunches:*
- Stand with your feet shoulder-width apart and hands behind your head.
- Lift your right knee towards your right elbow while crunching your torso to the side.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for 1 minute.
*7. Plank with Hip Twists:*
- Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and rotate your hips to the right, bringing them towards the floor.
- Return to the starting position and repeat on the left side.
- Continue alternating sides for 1 minute.
Perform each exercise for the specified duration, with minimal rest in between exercises. Aim to complete the entire circuit for a total of 7 minutes. For best results, perform this workout routine 3-4 times per week in conjunction with a balanced diet and regular cardio exercise. Additionally, remember to stay hydrated and listen to your body, making modifications as needed to accommodate your fitness level and any physical limitations.
26 сен 2024
