How To Get A Small Waist Part 2

I posted Part 1 of How To Get A Small Waist yesterday featuring 2 exercises to get your waist tighter and more defined. I hope you've had a chance to try them out.

Here are the final 2 exercises as promised and remember, don't forget the cardio. Do that in combination with these 4 moves and you'll get the quickest results. Here we go...

Scissor kicks

• Lie face up with your knees and hips at 90-degrees
  
• Straighten one leg and lower this foot towards the floor keeping your stomach tight and your back flat to the floor
  
• Just before this foot hits the floor, bring it back to the starting position
  
• Repeat on the other side
  
• Repeat x 15 each leg
  
• Be extra vigilant about your back staying on the floor
  

Reverse crunches

• Lie face up with your knees and hips at 90-degrees
  
• Tighten your lower abdominal muscles to bring your knees closer to your chest
  
• Your lower back will lift off the floor
  
• Lower your legs to the starting position but don't allow your knees to travel too far forwards
  
• Avoid any arcing of the spine by keeping your abs tight as your knees come forwards
  
• You should feel the pinch in your abs but don't be tempted to swing backwards and forwards.
  
• Repeat x 15
  

How To Get A Small Waist

Following on from fitness tips on how to get rid of bingo wings or underarm cleavage (!), and tips on getting your bum into shape for the summer, it's now the time to pay attention to defining your waist.

Health benefits apart, a defined waist makes you look good, makes your clothes look great and apparently, makes you very attractive to the opposite sex. No time to waist then....

1. The Plank

• Lie face down with your body supported on your forearms
  
• Keeping your knees in contact with the ground, life your hips off the ground until your body forms a straight line from your shoulders to your knees. Then lift your knees from the ground so your body forms a straight line from shoulders to ankles.
• Hold your stomach tight to keep the bridge straight while breathing deeply and evenly
  
• 
  
  Hold for 10 seconds then relax
  
  
  
• Then hold for 15 seconds and relax
  
• The more you practice this exercise, the longer you can aim to hold the position - try aiming for 60 seconds off the ground by the end of your first week.

2. Lower body twists

• Lie face up with your knees and hips at 90-degrees
• Breathe deeply and tighten your stomach muscles
  
• Keeping your knees at right angles allow your legs to roll over to one side but make sure your body remains flat on the ground - both shoulders should remain in contact with the floor
• Keep your feet and knees together throughout the movement.
  
• Repeat x 15 each side
  
  

3. Cardio work

• 
  
  If you're flabby, all the abs definition in the world will barely show through so you must carry on doing cardio work to lose the weight around your middle. You want to do this quickly so here's how: -
  
  
  
• 
  
  Forget the fat burning zone, you don't have time for that right now. Instead, do short, focused work outs pushing yourself hard. 15 minutes really building up a sweat is better than 45 mins of going through the motions.
  
  
  
• 
  
  Think of it like this, if you work at 50% of your maximum effort, getting the results will take twice as long. So knuckle down to it.
  
  
  
  
  
  
  
• Coming Up tomorrow - 2 more waist defining exercises that target the abs!
  

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