The most effective exercises for a wasp waist

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Wasp waist is a dream of many women. How to achieve it? Just do the following set of exercises regularly! A nice waistline after a few weeks of training guaranteed!

Can every woman have a wasp waist?

Wasp waist is also called narrow waist or waistline. Some women are born with such a waistline and don’t have to try to achieve it through special training. Others should take care of regular exercises aimed at building appropriate proportions of the figure. It is worth to realize that some people have predispositions to trim waist. For some group of women sculpting waist will not cause major problems, while for others it will take some more time.

Proven exercises for a slim waist

To get a wasp waist, you should do the exercises suggested below 3 times a week


The first one is jumping jacks, also known as twists. This exercise consists in standing on slightly bent legs and bending arms in elbows. While jumping, we twist our legs and hips to one side and our trunk to the other side. Perform 20 repetitions in 3-4 series

Side bends

Another recommended exercise is bending to the side. Stand with your legs crossed. Place your right hand on your hip and lift your left hand above your head. Do 30 bends to the right and then 30 bends to the left. Perform 3-4 sets

Legs’ moving

In order to sculpt the waistline, it is advisable to regularly perform also the leg movement. How does this exercise work? Lie down on your back, interlace your hands at the nape of your neck and raise your bent legs. Slowly move them to the right side, gradually bringing your knees toward the floor and lifting your head to the left side. Then change sides. Do 10 repetitions in 3-4 series


Women whose dream is to have a slim waist, to the daily training plan should also include abdominals with the knees apart. How does this exercise look like? Lie down on a mat, bend your legs at the knees, join your heels and spread your knees to the sides. We begin to perform abdominals, pulling our shoulder blades away from the mat. The head should be an extension of the spine. The chin should not come too close to the sternum

Reaching for your heels while lying down

Reaching for your heels while lying down is another exercise that can help sculpt your waist. How does it work? Lie down on a mat with your knees bent and reach one heel at a time, then the other, returning to the center after each repetition. The most important thing in this exercise is that only your torso should be moving and your hips should be lying still on the mat

Hip lift

Another recommended exercise for a slim waist is the hip lift. How to perform it? Lie down on the mat with your legs raised and slightly bent. Put your arms out to the sides and press your palms against the floor. Raise your hips, then slowly lower them down

Russian twist

Another exercise that every woman dreaming of a wasp waist should be familiar with is the Russian twist. The idea is to sit on the floor, tighten your abdominal muscles and slightly lean your torso back. Lift your legs off the ground and bend them at a right angle, so that your calves are parallel to the ground. Twist your torso with your palms touching the floor. Then twist your waist in the other direction and touch the floor again. Perform 10 repetitions.

Workout plan for a slim waist

How to get wasp waist? In addition to the exercises listed above, you should also perform long endurance training of medium intensity. This is a proven way to burn excess body fat. It can include, for example, riding a stationary bike or jogging. Such a workout should last about 30 minutes, and waist exercises should last 15 minutes. This is important because our body starts to burn fat tissue only after about 20-30 minutes.

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