Fitness trainer Svetlana Minakova named the top three exercises for a slim waist. Her words were reported by Sport-Express.
The first exercise the expert included in her list of the best is the lying vacuum. Starting position: lie on your back, arms by your sides, lower back pressed firmly to the floor, knees bent, and feet flat on the floor. “Inhale slowly and deeply through your nose, exhale through your mouth. Tighten your abdominal muscles, trying to draw them in, and hold this position for 10-15 seconds. Relax the muscles and begin to inhale smoothly,” Minakova described the technique. She emphasized that the vacuum is contraindicated for those with abdominal diseases, and it should be performed strictly on an empty stomach, in three sets, with 40-second rests in between.
Minakova also recommended doing kettlebell squats. Start with your feet shoulder-width apart, toes slightly turned out, and back straight. Next, squat down until your thighs are parallel to the floor, without twisting your pelvis and ensuring your back remains straight. Hold the bottom position for two to three seconds, then return to the starting position. Perform three sets of 15 repetitions.
The final exercise in Minakova's top 3—the lat pulldown—is performed in the gym under the supervision of a trainer. “Grip the bar with an overhand grip wider than shoulder-width. Secure your knees firmly under the pads. Straighten your back, lean back 20 degrees, and open your chest. Pull the bar toward your upper chest, gently squeeze your shoulder blades together, and lower your elbows. Hold the pose for two to three seconds. Return to the starting position,” the trainer explained, noting that three sets of 15 reps are required.
Previously, American scientists reportedly identified the optimal amount of exercise per week for life extension. The researchers stated that this requires 150 to 300 minutes of moderate activity per week, 75 to 150 minutes of vigorous exercise, or an equivalent combination of both.
