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The six exercises to have a wasp waist of the Pin Twins
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The personal trainers Esther and Gemma Pineda, Pin Twins, show the step by step to reduce the waist with a routine of six exercises that allow to work the abdomen and the accumulated fat around
PM2:17Bad eating habits, sedentary lifestyle, hormonal changes and age are some of the causes of the accumulation of fat in the abdomen, waist and thigh area. However, as stated by personal trainers Esther and Gemma Pineda, Gemelas Pin, daily physical activity can help to improve the figure and tone the calls “Difficult areas”. If last week the Pin Twins proposed a simple routine to eliminate the “cartridge belts” and reduce the volume of the thighs, this week we focus the work on the abdomen and waist.
The routine that the Pin Twins propose to get a wasp waist consists of six toning exercises that can be performed in 12 minutes. In addition, no specific material is needed to carry it out. To follow the routine, they propose doing 20 repetitions of each exercise and 3 series of each exercise, resting 30 seconds between each series. The goal of the fitness routine is to work the abdomen and reduce the volume of the waist.
Exercise 1: Cross Climber
The first exercise of the routine to reduce waist is a variation of the climbers or «mountain climbers». To do it correctly, we lie on our stomach, put our hands under the shoulders and from there we raise the body, remaining in a standing position. griddle, with arms outstretched and palms on the ground. The balls of the feet would be the second support. Then we begin the movement by bringing the right knee to the left arm and then the left knee to the right arm. “Remember that you should not raise your knees to the front, as this variant is crossed”, clarifies Gemma Pineda.
We repeat the exercise 20 times, rest 30 seconds and then do 3 sets of this exercise.
Exercise 2: Rise from knee to opposite elbow
To perform this exercise, we start from the standing position, slightly separate the legs and raise the left knee to bring it closer to the right elbow. Next we raise the right knee to bring it closer to the left elbow. It is a simple exercise but to do it correctly it is important that, as Esther Pineda explains, it is not done with the elbows closed, as this is usually one of the most frequent mistakes.
The exercise is repeated 20 times, a 30-second rest is made and then 3 sets of this exercise are performed.
Exercise 3: Plank with wide twists
This exercise is a variant of the traditional abdominal plank, one of the most effective exercises to work the “core”. As explained by the Pin Twins, it is important to perform wide hip movements or twists, as one of the most common mistakes when doing this exercise is making too small hip movements.
We repeat the exercise 20 times, rest 30 seconds and then do 3 sets of this exercise.
Exercise 4: Squat with twists
With the squat we activate the lower body and a large part of the upper body. It admits variations depending on how the feet are placed or how the arms are worked. In the exercise proposed by the Pin Twins, they pose performing the squat by turning with arms extended. To do it correctly, Gemma Pineda remembers that your arms should be kept just below shoulder height.
The exercise is repeated 20 times, a 30-second break is made and then we do 3 sets of the exercise.
Exercise 5: Side Plank with Hip Raise
The fifth exercise of the wasp waist routine includes this variant of the side plank which is done with the knee supported. To correctly perform the hip raise, it is important, as Esther Pineda explains, to keep the elbow and shoulder aligned.
We repeat the exercise 20 times, rest 30 seconds and then do 3 sets of this exercise.
Exercise 6: Legs extended with lateral bend
To do this last exercise we start from the standing position, with the legs slightly apart and perform a lateral tilt in line with the body. It is important, as Esther Pineda clarifies, we connect with the rest of the body when it comes to bending over to do the exercise correctly.
The exercise is repeated 20 times, a 30-second break is made and then we do 3 sets of the exercise.
Finally, the Pin Twins remember that to make sport a habit it is important to enjoy what you do and to be physically active on a daily basis. «Look for what motivates you, what hooks you, what makes you feel good. And do it daily. Can’t you really take 12 minutes out of your day to exercise? Come on! », They encourage.