2. Swaying to the left or right
Position yourself standing with feet placed shoulder-width apart. This dynamic exercise specifically targets your waist muscles for maximum definition. Bend forward completely until your fingertips make contact with the ground, then bend backward while keeping your hands firmly positioned on your waist. Execute 15-20 powerful repetitions. Each workout session should continue for at least 2 minutes. This movement proves particularly beneficial for individuals experiencing chronic lower back discomfort, persistent headaches, or elevated intracranial pressure.
3. "Boxing" turnabout
Position yourself lying flat on your back with knees slightly bent for stability. The secret lies in executing rapid, explosive movements. Powerfully lift your upper torso off the floor before returning to the starting position. Keep your core muscles intensely engaged throughout the entire movement sequence. Complete 3 challenging sets of 12-15 repetitions each. Each training session should last at least 2 minutes. Avoid this exercise completely if you suffer from rheumatism, gallbladder complications, or gastritis. Individuals with respiratory or cardiovascular conditions should proceed with extreme caution.
