Basic exercises for toning the waist and stomach
Exercises: Sit-ups and Waist toner
Training type: Strength Training
Element: Earth
Chakra: Solar Plexus Chakra Activation
Subtle body: Physical Body
Requirements
Sit-ups and Waist toner are exercises that you do on the ground. They are easy to do, but the posture should be correct to have the wanted outcome. The best way to do sit-ups is to tuck your stomach in and keep the lower back on the ground when you perform the repetitions. That is the most effective technique to reach the stomach’s deep muscles and not hurt your back.
Outcome physical
With these two activities, you tone up your abdominal muscles and the sides of your waistline. They are very effective, and you will see positive outcomes when you do them regularly.
Outcome spiritual
These two exercises strengthen the energy field of the physical body. They work on your feelings of being constructive and effective. Because you work on the core, you will strengthen yourself from deep within. It is a crucial area because this is where our abdominal muscles hold everything together. Here we need an extra boost of care and focus.
Best ways to do
In a Beginner Circuit: Alternate 10 reps of Sit-ups and Waist toner 2 times. Gradually work up to longer sessions.
In a Strength Circuit: Alternate 10 reps of these activities with other strength exercises such as alternate Leg lift, Cross crunch, Plank pull-ups, and Air crunch.
In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Step back, Arm press, Boxing, Scissor jump, Side kick, and Arm cross.
Guidance
1. Waist toner
Lay on one side of your body. With one arm tucked under your head. Slightly lift one leg up and to the back. Then bring it back down. Feel the sides of your abdominal muscles working. Breathe slowly and steadily.
Keypoints:
- Lift your leg
- Keep your stomach tight
- Keep the leg off the ground
2. Sit-ups
Lay on your back with your legs bent. Keep the hands under your head. Start to come up with your upper body and slowly lower back down. Feel your upper abdomen muscles working. Breathe slowly and steadily.
Keypoints:
- Keep your stomach tight
- Lower back is on the ground
- Keep the head off the ground
- Keep the heels on the ground
