Each girl wants to have a waistline, put on clothes to see, the problem is, how to solve it?
1, side-bending style
Two ankles staggered on the ground, flat on the ground with his left hand, with the left shoulder in the same line. Right foot on his left foot slightly forward position, right knee toward the ceiling. Abdomen, lower left hand, hold up the buttocks to leave the floor. When you hold your left knee and hold your body up, raise your left arm too far, hold for 10 seconds, lower it and change the edge to repeat.
2, arch bridge
Knees down, the body from the head to the knees to form a straight line, the formation of an improved push-up posture back straight, abdomen, hands on the ground, lift the buttocks, try to lift the body to form a V-shaped. Push-ups posture, repeat 10 times.
3, windy style
Sitting on the ground, knees bent, bent back body, feet flat on the ground. Hands on the ground behind the body. Abdomen, raised his left arm, rotate the upper body to the right. Back straight. Put down the left arm and restore neutral Raise your right arm and bend your upper body to the left. Repeat 10 times.
4, yoga ball roll belly
Sitting on the yoga ball, slowly move your feet forward, slowly until your body leans comfortably, feet apart shoulder width, hands on the side of the head began to curl up, keep the sternum facing the navel , Chin point to the chest to avoid the head up, shrink the abdominal muscles at the top, and then gently lower the torso, the back was a certain degree of roundness and the scapula gently touch the yoga ball.
Matters needing attention: In each group before the action must make the body better fit in the yoga ball, that is, lying on the ball naturally, not to straighten the body, so that the back and the arc of the ball match, in order to increase the range of motion and Training intensity at the peak of action, to maintain the tension of the abdominal muscles, so do not sit up vertically, it will make the muscles relax.Close your eyes, which helps you improve balance.Ascending the chest and pelvis as far as possible to increase the distance Try to keep them close.
5, the opposite curl
Knees, feet closer together from the ground the more 15cm, lying on the floor, hands on the head, the state is similar to preparing to do basic belly movements. Keep your feet close to the buttocks, contraction of the underside of the abdominal muscles, slowly let the knee Keep your buttocks off the floor as you get near your chest, and once you've curled your lower body as much as you can, slowly lower it and return to the original position.
Note: When moving your legs to your chest, exhale, inhale while your legs are lowered, and put your hands down on the hip on the floor for added difficulty. Imagine curling into a ball.
