To have a toned body, women need to exercise regularly every day. No need to go to the gym, just with simple but effective exercises that directly impact the abdominal muscles. One exercise that focuses on the abdominal muscles and is recommended by Japanese yoga coach Tsuki (personal page @tsukiyoga) is the crunch exercise. This exercise directly affects the abdomen, can create a slim waistline and toned abdominal muscles for women.
Exercise 1: Leg Raises (do 10 – 20 reps/ set, 3 sets per day). 1 – lower your feet perpendicular to the floor, 2 – keep your legs straight and off the floor.
– Sit still, balance your hips, and press your buttocks onto the mat.
– Place your hands behind as support for this exercise.
– Contract your abs and use your abdominal muscles to bring your legs to a right angle, close to your chest, then extend them.
– Perform smoothly following your breath.
You can perform this crunch exercise right on your bed, on a yoga mat, or even on a sofa or office chair as support for your workouts anytime, anywhere.
Exercise 2: Seated Crunch (do 10 – 20 reps/ set, 3 sets per day)
How to do it:
– Lower your knees at a right angle to the mat, palms pressing onto the mat.
– Keep your hips balanced throughout the exercise.
– Arch your back, bring your knees close to your chest while touching your knees with your elbows. Perform smoothly.
– Do 10 reps and then switch sides.
This exercise also affects the buttock muscles, helping to fill out the buttock area and make the buttocks firmer.
Especially after the exercise, Coach Tsuki performs a massage movement to soothe fatigue around the waist and back, improve the bread-like waistline or straight figure of women. This movement also stimulates the elasticity of the abdominal skin, very effective in reducing belly fat.
She advises women to use essential oils to massage the waistline, and if they don’t have essential oils, they can use moisturizing oil instead. Warm your palms and start gently massaging around the waistline. Pay attention to perform smoothly and press deeply into the waistline, gradually creating a defined curve.
Massage from the front abdomen to the back waist, then massage each side of the waistline. This movement not only reduces fatigue, soothes the abdominal muscles but also supports slimming and creates a firm waistline, helping women achieve their desired curves.
Get a Toned Waist in Just 1 Month with these 7 Yoga Poses at Home.
With just one month left until Tet holiday knocks on our door, it’s the perfect time for ladies to get into a regular exercise routine.
