Lady's attention: Six fast exercises for a narrow waist |Lady's watch out: Six fast exercises for a narrow waist

If you want more, you can add the Mini-Bands as well as the Resistance Bands from your PAKAMA Bag, depending on your practice.

Here we go :)

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🇬🇧 ENG

For all crop-top lovers who like to show off their waist, we have put together the ideal mini-workout. With only six exercises, the dream of a wasp waist comes much closer.


In order to make their waist look as narrow as possible, women used to squeeze themselves into such tight corsets that they would faint in rows due to insufficient air.


Fortunately these times are over.

But still a wasp waist is a real eye-catcher. But without a corset there is no way around specific exercises.



1. diagonal mountain climbers, 3 x 20 repetitions

The somewhat nastier Mountain Climber: Instead of pulling your knees "only" towards your chest in quick succession from the push-up position, you rotate alternately to the right and left.

This makes the exercise even more dynamic.

Pull your legs up 20 times, then take a short breather before doing two more passes.


2. pointers, 3 x 30 repetitions

This exercise is also called abdominal press.

Starting from the four-footed position, you first lift your right arm and left leg from the floor and stretch them out.

Then you pull the knees and elbows underneath you towards each other and use them to bend or press your stomach together.

Repeat the same with the other arm and leg. You should have a total of three passes of 30 variations each.


3. hip rotation, 3 x 15 repetitions

As the name suggests, this exercise involves rotating the hips.

Starting from the push-up posture, you alternately move your hips to the right and left of you almost to the floor.

Make sure that you stay straight and that your hip doesn't fall off. You can tell if you are doing it right by the fact that it will be quite strenuous in the long run.

Try to do 15 repetitions anyway and make three laps of it.


4. side toe touch 2x 20

Now it will be a little more comfortable, at least temporarily.

For the next exercises, lie on your side and support yourself on the floor with your forearm.

Now stretch your middle and lift your upper leg as high as possible before you lay it down on your lower leg again.

Can you feel your flanks working to keep your leg up? This is how it feels the way to the wasp waist.

Sight two passes per leg with 20 leg lifts each.


5. side plank, 2 x 12 repetition

For the Side Plank, place yourself in a lateral forearm support. Only your right forearm and the outside of the edge of your right foot will have contact with the floor. Keep your body center in the air.

If that is already enough for you: absolutely fine! But Katja Believer wouldn't be called Katja Believer if she didn't think that more was possible.

So just try to tighten your abdominal area and then pull a little higher up in the sky before you get back to the straight position.

It's great if you can get up and down twelve times, twice on each side.

Alternatively, it is already effective if you manage to stay in the straight starting position for one minute.


6. bike ride, 3x 40 sec.

The air bike ride is available in two different levels of difficulty.

If you want to go straight up, you start cycling from the seat with your legs in the air, with only your arms supported at the back.

For the easier version you lie on your back and start cycling from there.

Either way, it is best to ride for 40 seconds for a total of three laps.


Narrow waist: nutrition is also important

A small damper for those who thought that this was the end of the story: Unfortunately, it doesn't work like that.

Because for a narrow waist you also need a healthy diet. Because without this, not even 100% of the belly fat melts.

As is so often the case, truly remarkable results with regard to the wasp waist can only be achieved through a combination of healthy nutrition and sport.


If you want more, you can add the Mini Bands as well as the Resistance Bands from your PAKAMA Bag, depending on your exercise.

Here we go :)