Valentin Bosioc
I know you all want that awesome and amazing shape.
An hourglass figure has always been considered as one of the ultimate symbols of feminine beauty. The secret of sculpting it, of course, lies in slimming down the waist, which has repeatedly proved itself as one of the most difficult areas to lose fat from. If a slim waist has been your dream for long but you don’t feel like it’s possible to achieve because it seems like too much work (and let’s be honest, you’re more on the lazy side), don’t worry, you just haven’t found the right workout yet – you’ve probably been reading too much of those articles that praise the fat loss benefits of long, slow cardio sessions or the magical powers of endless series of crunches, and you don’t really think you’ve got the nerves for that.
In this article you’ll find a tummy-toning and butt-firming routine that you can do at home and it will save you countless hours in the gym and a lot of money for fat-burning supplements, as long as you perform it consistently and mind what you eat every day. Still thinking that you’re just too lazy to put in the ‘enormous’ effort required to build the body you want? You might be wrong. Try these 3 exercises – they take up to 15 minutes to complete, but are guaranteed to deliver visible results in less than a month!
If you start now and perform this routine every day, you will have the slim waist and the bikini-worthy buns you’ve been dreaming of just in time for the summer without even noticing that you’ve worked for it!
#1. Corkscrew
This core-strengthening exercise targets the lower abs, obliques, hips and lower back and also strengthens and stabilizes the shoulders
How to: Lie on your back with your arms palms-down by your sides and straight legs. While keeping your shoulders, arms, neck and head firmly on the floor, squeeze your legs together and lift them upwards towards your head so that your body and your legs create a 45 degree angle. Make sure that only your legs and hips are lifted and your entire upper body rests on the floor and keep your upper thighs and knees together. Then, brace your core and lean your legs to the right side in a controlled and slow manner, contracting your oblique muscles. Take them as far as you can. Hold the position for 2 seconds, then return to the starting position by returning your legs to the center and but without letting them touch the floor. Perform the same movement to the left. Complete 3 sets of 10 reps.
READ: WARNING: Doing Crunches Is Actually Making Your Waist Larger! Here’s What To Do Instead
#2 Bridge Press
This total-body exercise has all you need as it will effectively work your butt, thighs, shoulders, abs, chest and triceps all at once.
How to: Lie face-up on the floor with bent knees and flat feet and a dumbbell in each hand resting on your shoulders. Bend your elbows so that your forearms are perpendicular to the floor and the palms of your hands are facing each other. By engaging your core and squeezing your glutes, lift your hips up as far as possible, pushing the body off the mat and into a bridge position and extend the arms towards the ceiling in a pressing motion until they are fully straight. Hold the position for a few seconds, squeezing your butt and abs, then lower back down to the starting position. Perform 3 sets of 10 reps.
#3. Weighted Twists
This simple exercise will boost your core power, work your obliques to the max and improve your overall balance.
How to: Grab a dumbbell, medicine ball or a weight plate and hold it with both hands while sitting on a mat with straight back, bent knees and feet flat on the floor. Your upper body should form an imaginary V-shape with your thighs. Hold the weight straight in front of your chest with arms perpendicular to your torso and clasped hands. Then, explosively twist your torso as far as possible to the left. Make sure to only rotate the torso, while your hips and legs remain stationary. Reverse the motion to return to the starting position and twist your torso as far as possible to the right. Repeat 30 times on each side.
