For busy women who handle work, family, and social life, a flat stomach and small waist may seem hard to reach. A few simple moves can build strength without taking hours at the gym. These six easy moves work close on their word links. They suit a woman on the go.
1. Seated Back Twist
Sit on your legs. Twist your upper body slowly. Feel the twist in the side muscles. Hold for 30 seconds. The move brings the waist into focus.
2. Knee-to-Knee Crunches
Lie on your back. Pull your knees near your chest. Use your hands to tap each knee one at a time. Stay in the motion for 30 seconds. The move works the lower stomach and core.
3. Palm Push With Glute Stretch
Lie back flat. Push up with your palms. Move your hips so your upper back touches the floor. Hold for 30 seconds. The push builds core strength and works the lower back.
4. Glute Lift With Clenched Hands
Lie back on the floor. Lift your hips upward. Clench your hands under your body. Hold for 30 seconds. The move works both the glutes and lower stomach.
5. Seated Arm Swing With Hip Lift
Sit down. Raise your arms high. Swing your arms behind you as you lift your hips off the floor. Hold for 30 seconds. The move works the core, arms, and glutes.
6. Side Leg Touch Hold
Sit with your legs spread wide. Tilt your body to one side until you touch your leg. Hold for 30 seconds. Repeat on the other side. This move works the side muscles and helps the waist move well.
How to Incorporate These Exercises Into Your Day
• Do 2 to 3 sets of each move every day.
• Spend about 15 minutes on the whole routine.
• Practice each day. Small, steady work builds to real change.
Tips for a Flatter Stomach
• Drink enough water. Water cuts bloating and helps the body.
• Keep good posture. A straight back lifts your belly and defines the waist.
• Eat natural foods. Cut sweets that can add belly fat.
• Get enough sleep. Rest helps control weight and cuts stress.
By adding these simple moves to your busy day, you work toward a flatter stomach and small waist. Small actions build to big change. Take time for self-care. The change starts with you.
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