Selen Dar

Muscle-Building Workout and Diet


Workout and helpful advice. Add this video to your favorites it will guide you when you train! 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, try slowing down the pace. Do not bend or curve your back, maintain your torso straight by staring at a fixed point in front of you, while contract your abdominals. Be sure not to lift your shoulders, Keep them down and relaxed. Next Exercise: High punch. Ready? Go! If you can not do it, try slowing down the pace. Don’t pass the line of your toes with your knees during the descent, to avoid joint problem. Don’t curve your back during the exercise, keep your abs and glutes constantly tight. Don’t turn your knees inwards or outwards during the descent phase. 5,4,3,2,1. Stop! Next Exercise: Standing twist. Ready? Go! If you are unable to complete this movement try slowing down the pace. Be sure to only rotate your torso, it may help to Stare at a fixed point in front of you. Keep your abs constantly tight, to avoid burdening the spine. Next Exercise: Jump twist. Ready? Go! If you can’t, you don’t jump. Be sure to only rotate your torso, it may help to stare at a point in front of you. Do not bend your head, stare at a fixed point in front of you. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Next Exercise: Standing Full Side Crunch. Ready? Go! If you can not do it, try not lifting your leg and concentrate on your bust. Don’t bend the neck sideways to avoid forcing it. Be sure not to lean the bust forward, the shoulders should be in line with your hips. Next Exercise: Jump + full side crunch. Ready? Go! If you can’t do not jump. Don’t bend the neck sideways to avoid forcing it. Be sure not to lean the bust forward, the shoulders should be in line with your hips. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Keep your abs tight throughout the workout. Next Exercise: Standing Full Side Crunch. Ready? Go! If you can not do it, try not lifting your leg and concentrate on your bust. Don’t bend the neck sideways to avoid forcing it. Be sure not to lean the bust forward, the shoulders should be in line with your hips. Next Exercise: Jumping cross crunch. Ready? Go! If you are unable to complete this movement, do not jump. Contract your abs during the movement to stabilize the spine. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend your head, stare at a fixed point in front of you. 5,4,3,2,1. Stop! Next Exercise: Triangle + High Plank. Ready? Go! Do not bend or curve your back, keep your abs constantly tight. Do not bend the neck, your head should always be in line with your back. Stare at a fixed point on the floor to help you. 5,4,3,2,1. Stop! Next Exercise: Side plank hip lifts. Ready? Go! If you can’t do it, rest your butt on the ground when you descend. Keep the abdomen constantly tight to stable the spine and avoid injuries. Switch side in the shortest time possible. Go! Be sure not to lean the bust forward, the shoulders should be in line with your hips. Do not look at floor, stare at a fixed point in front of you. 5,4,3,2,1. Stop! Next Exercise: Controlled Leg Drop. Ready? Go! If you cannot do it, try the exercise using only one leg at a time. Be sure not to lift your lower back off the floor, keep your abs constantly tight. The descent of the legs should be slow and controlled. 5,4,3,2,1. Stop! Next Exercise: Back Elongation. Ready? Go! Don’t look forward, relax the neck by bringing your forehead to your knees. Don’t bend your arms, keep them constantly outstretched. 5,4,3,2,1. Stop!

83 thoughts on “How to Get a Small Waist Fast. Best Exercises.

  1. I workout daily , sleep 8 hours , drink 84 oz of water daily ( that's the only thing I drink ) ,and I avoid processed toxic foods ….my diet is ….LCHF …..I need to lose more weight …..I want a small body , Arms , Chest , Abs , Butt and Legs !!!! When you're tired of being "fat " like I am , all I want is to be smaller !!!! And Normal weight , normal clothing , etcccc

  2. I love this changes and the apps (I have then all lol) but it says 7-8 hours of sleep, is that very nesasary? I only get 2-4 a night (insomnia) so will it effect my work out efficiency?

  3. Your ab and waist videos has really helped me! I'm so happy with the results your workouts has given me! My ab muscles are only getting stronger and stronger, and my waist smaller and smaller! Thank you and keep up with the good work 🙂

  4. Been doing this since last week lost couple pounds eating heathy I need to get rid of my chubby body and be happy with the new body I will see!!!!💪🏼

  5. So far I like this workout … Ill offically start my work out Monday !!! Excited atleast before school starts !!🤔

  6. Omg this really works thank u so much ive been doing this for 1 month now n seeing incredible results thank u u guys are the best❤

  7. we have to do this exercise early in the morning or whenever we want and with an empty stomach or can we do it after the breakfast?

  8. How often this exercise should be done the most efficient? daily or every other day? I am now doing it for two weeks every day except weekends

  9. I'm starting this today. I have very big waist especially from the back. Gonna do this 5 times a week and eat healthy. Updating next week.

  10. I'm totally starting this tomorrow! I have already done something today, so I think its best not to over do it! I love these videos they are awesome! 😀

  11. I love your channel you are amazing 😉you has very nice videos 😊👍🏻😍❤️🏃🏻‍♀️🏃🏻‍♀️

  12. Guys im gonna try this 2 times a day starting today for a week and I'll tell you the results PLEASE keep me motivated and remind me other wise I probably won't do it

  13. Im 13 years old but i want to exercise Every day but can i still grow than because Im 1.58 i think That is very Tiny i live in the netherlands btw can Someone answer asap

  14. im going to start this tomorrow. followed by every single DAY. im going to have 8 hours of sleep, 8 glasses of water and start to eat healthy. aside from my body problem

    i have OLD SCARS ON MY LEGS 😢😭 i think i used almost everything. any tips please

  15. Im like 200 pounds and 12. I am so tired of being big. I have never been bullied for being fat but I am just tired of looking in mirror and crying. I just want to be normal. So I am doing 3 of her exercises a day and only drinking water, NO SUGAR. Now its not just that I want to lose weight. My best friend Audrey is coming over. I haven't seen her for 4 years and I dont want her to see me like this. I want her to be impressed. Also I want to be able to wear a bikini 😂

  16. I just saved their vids and start working out tonight. I hope it will be successful. Good bye, yummy foods. 😭😂

  17. Hello beautiful people! Just letting you know not to give up! This workout really works ! I just lost 3 waist inches!!!!

  18. What do i need to do to make my only right waist smaller??? Because i already had a curve on my left since birth… please help

  19. I'm 12 years old and my height is 5'3 and my weight is 60 kg…. I really need to lose weight. I will start today and update next week

  20. I haven't tried this yet but i do know that if you do this workout on a daily basis then your results can start to show in a few weeks and maybe in a month you might have a perfectly slimmed waist!!

  21. Hello, thanks for your vidéos. I start last week. Im à female 28 years old Im 178 and my wheigh is 252 pds. What's thé ideal wheigh for me and how much Time i have to practice sport a week? Please answer me. Thanks

  22. Okey like this comment if u wanna do a challenge with me and comment i'm in okey the challenge is dont eat sugar only eat fruit cherrys and salad and ofc food but not vurger pizza tacos and we are going to do this like 1 moths

  23. Did this last summer went down 3 inches in 3 weeks lost 15 pounds my waist went from 26 to 23 and I’m back because I didn’t stop eating this school year 🙁

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