These 8 simple and thin waist exercises can strengthen your stomach muscles within a few weeks to achieve the effect of thin waist abdomen.
The following three points should be taken into account when performing weight loss exercises:
1. Pay attention to the cardiovascular load when exercising to lose weight.
2, Strengthen your strength training can make your muscles firm and have lines. The more muscles, the better your metabolism.
3, Stretching for 5-7 minutes before and after exercise. Stretching your muscles to keep them soft but not too strong. Increase the range of motion of the joints. Increase flexibility and coordination (This is important because your muscles increase with age. Will become less flexible) and also prevent sports injuries.
The first move of thin waist exercise: Sitting waist stretch
first step:
Cross legs and sit cross-legged, back straight. Inhale, lift your left hand over your head and stretch to the right. When you reach the limit, exhale and feel the stretch of the left side of the body. Hold for 5 seconds.
Step 2: Revert to the original position, then repeat the above actions at each side. Each side is 4 times.
The second stroke of thin waist exercise: Pilates primary movement supine roll
The first step: supine, hands on the sides of the body, knees bent, inhale. Exhale, both hands to bring the body close to the knee. When the body rises, tighten the muscles of the abdomen and legs, the hand will drive your shoulders. Your ribs are close to your hips. When you are doing this, it is to use the strength of the stomach instead of the head. Keep your chin and your chest at a distance as you curl your body upwards.
Step 2: When you are in a sitting position, inhale, and feel your abdominal muscles pull toward your spine. Then exhale and return to the original position. The whole movement is your abdominal force. The body is lying down. The process, try to feel the process of each of your spine touching the ground, one at a time. The entire movement is repeated 3 times.
Tip: If you can't do it at the beginning, you can use your hand to gently grab the thigh so that you can complete the action.
Thin waist movement 3 strokes: Sit and shrink
This action can exercise your lower abdominal muscles.
Step 1: Supine, hands on hips on both sides, palms facing down. Lift your legs, bend your knees to a 45-degree angle, and tiptoe straight.
Step Two: The shoulders, the abdomen and the spine are pressed against the ground. When you exhale, the thighs lean back toward the abdomen until the knees exceed your tummy. Then inhale and return the legs to their original position. Repeat this action 3-5 Times.
Tip: If you can't do it at the beginning, you can use your hand to gently grab the thigh so that you can complete the action.
Thin waist movement fourth trick: straight leg sit-ups
This action can exercise your entire mid-lumbar muscle.
The first step: supine, hands bent on both sides of the ear, elbows in the same line. Left knee bent, right leg stretched on the ground. Try to stretch your right leg.
Step 2: Keep your back and buttock tight to the ground. When you exhale, tighten your head and shoulders to reach your limit. Inhale, then return to the original position. Repeat 10-15 times. Then change sides.
Thin waist movement fifth trick: Forearm prone knees
This action can exercise your horizontal rectus abdominis muscles and deep muscles to achieve flat stomach.
Step 1: Squat, place your forearm on the floor, and hold your hands together. Use your forearm to support your weight and straighten your legs. Hold for 30 seconds.
Step 2: The right knee bends to the ground, but do not change the weight of the body. Then change to the left knee. The interval between left and right is 1 minute.
The sixth stroke of thin waist movement: Pilates primary movement of the T-type standing
This action can exercise to your side waist muscles and shoulders
Step 1: The right leg stretches to the right side of the body, and the left leg curls up under your groin. Place your left hand on the floor next to your hips.
Step 2: Inhale, use your abdominal strength to drive your right hip away from the ground, lift it up, and lift your right hand and right hip upwards.
Step 3: When you exhale, slowly sweep your right hand forward and extend your lower back. Until your right hand is under your body, you will feel your back stretch. Then Inhale, and use your waist and abdomen muscles to lift the body back to its original position. Repeat it 2 times or more and then change sides. The entire movement is repeated 3 times.
Thin waist movement seventh trick: knees stretch around
This action can exercise your oblique or lateral muscles.
Step one: Bend your knees and toes to touch the ground. Hands open to the ground on the back of the body.
Step 2: Lower your knees to the ground on the left side. Then go back to the middle and lay down to the right side. Repeat alternately left and right, 1 minute apart.
Eighth trick of thin waist exercise: sitting chest stretch
This action can exercise your pectoral and epigastric muscles.
Step 1: Cross the legs and sit with both hands on the back of the body.
Step 2: Turn your chest back up to your limit, straighten your hands, keep for 15 seconds, then relax.
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