7 Exercises on a Bench to Reduce Weight and Burn Excess Fat for a Slim Waist

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Sit on the chair and place your hands on your knees. Then, lean back, tighten your abs, and keep your back straight. Next, you can slowly return to the starting position. Repeat this movement 10-12 times.

Bring knees to the chest and straighten the legs

Sit leaning against the back of the chair, lift both legs up. Hold onto the chair tightly to keep your body from tilting.

Then, bring your knees to your chest, hold for 3 seconds. Straighten your legs forward and hold for 3 seconds. Return to the starting position while pulling your legs towards your chest. Repeat this movement 10 times.

Side oblique crunches

Start in the same position as the warm-up exercise. Then, extend your arms behind your head and place your forearms parallel to the ground. Slowly rotate your torso to the right, keeping your legs and hips straight. Keep this position for 3 seconds and then rotate to the left. Repeat this movement 10 times on each side.

Bring knees to the chest

Sit on the chair in the most comfortable position. Then, bring one leg up and pull it towards your chest, using your hand to hold the knee.

Hold this position for 3 seconds and then return to the starting position. Continue with the other leg. Perform 15 repetitions for each leg.

Knee raises on a chair

Sit leaning against the chair, place your feet together and lift them up. Bring your knees to your chest and hold this position for 3 seconds. Straighten both legs and continue to hold for 3 seconds. Repeat these two movements 10 times.

Knee rotations

Sit leaning against the chair, lift your legs and place them close together. Bring your knees towards your chest.

Start rotating your legs. Make sure the whole leg (not just the toes) is moving because it’s the best way to engage your abdominal muscles.

Do 10 rotations on each side.

Forward bend

Sit up straight on the chair, place both hands behind your head, touch your fingertips together.

Then, slowly bend forward and then return to the starting position. Repeat this movement about 15 times.

“Scissors”

Lift your legs up, spread them apart. Cross one leg over the other like a scissor motion. Open your legs and repeat the movement with the other leg.

Perform this exercise for 1 minute.