Why do you only cover the belly? Although everyone's body is different, the parts of the body are different, but the fat on the waist and abdomen is not difficult to reduce, and many waists can be thinner! The simple two postures of the model can well shape the waist and abdomen lines. Speaking of it, it is not difficult to lose weight on the thin waist!
Boat pose
STEP 1. The buttocks sit on the mat. The upper body is straight and the two legs are bent. Spread out with the width of the shoulders. Put your hands on your knees and look straight ahead.
STEP 2. While inhaling, place a brick or thick book between the two legs. The upper body is slightly tilted backwards. The legs are stretched toes.
STEP 3. While exhaling, firmly clamp the props placed in the middle of the thighs, lift your legs and straighten them up. Stretch your hands and move up and down at the height of your shoulders to find the balance point of your body. This time, the calf should be parallel to the ground and the upper body. Stay straight and tilt slightly backwards.
STEP 4. Maintain this posture for about 1 minute and adjust your breathing.
Note: If you exceed your expectations and can maintain your posture for a longer period of time, you can try to stretch your legs out on the basis of Action 3 and convert the movement into the word 'V' because the legs are more stretched out. The abdomen needs more force, and the exercise effect is even better.
Twisting posture
Prepare the posture: The hips sit on the mat, the upper body is straight, the legs stretch straight against the mat, the toes go back in the direction of the body, and the two hands gently place the hips on both sides.
STEP 1. The right knee is bent, the right foot is over the left knee, and the right foot is attached to the cushion on the side of the right knee.
STEP 2. The left knee bends back in the direction of the body, the left sole is placed under the right buttocks, and the left instep is on the ground. Adjust your breathing and keep your upper body straight.
STEP 3. The left hand is bent, the left elbow is placed on the right knee, and the right hand is placed on the cushion on the back of the body. While exhaling, the upper body twists to the right.
4. The abdomen is tightened. When the waist is twisted, the right hand behind the back grasps the left side of the pelvis over the back, making the shoulders and chest more open. The line of sight moves as the body twists.
Adjust the breathing and maintain the posture for 30-60 seconds, then return to the ready position to start the other direction.
Note 1: The hand placed behind does not maintain the weight of the body.
Note 2: When the upper body is twisted, it begins to twist from under the abdomen instead of twisting from the chest.
If you find it difficult to fold both legs, try the following actions.
Prepare the posture: The hips sit on the mat, the upper body is straight, the legs stretch straight against the mat, the toes go back in the direction of the body, and the two hands gently place the hips on both sides.
STEP 1. Straighten your left foot, bend your right knee, and place your right foot on the cushion on the inside of your left knee to keep your upper body straight.
STEP 2. The left hand is bent, the left elbow is placed above the right knee, and the right hand is placed on the cushion behind the body. During exhalation and inhalation, the upper body is twisted to the right. (If the left hand is bent and put on the right knee If you change your hand movement, grab your right knee with your left hand
Maintain posture for 30-60 seconds, then return to ready position to start another direction.
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