If you have a thick waist or a lot of fat, you should do waist exercise first. As long as you persevere, you will get initial results in two months. The specific exercise plan is as follows:

1. Lie on your back with your hands behind your head and your legs bent. Keep your legs to the right at the same time, try to touch the bed surface, and don't leave the bed with your back. Do it again in the opposite direction.

2. On the supine bed, raise your arms horizontally, slightly lift your legs after bending your knees, and turn left at the same time, so that your knees can touch the ground as much as possible. Do it again in the opposite direction.

3. On the supine bed, put your arms straight at both sides of your head, roll to the left first 1- 1.5m, and then roll to the right. Repeat 3-4 times.

4. Sit-ups and leg lifts alternate in bed, which helps to exercise the muscles around the stomach cavity and waist and abdomen. Narrow the waist circumference, thus beautifying the shape of the lower abdomen and making the bee waist slim.

5. Stand with your hands akimbo and twist.

6. Waist exercise can improve the lateral abdominal muscles, thus making the waist circumference thinner.

7. Sit on a stool, fix your feet with something, put your hands behind your waist, lean back, sit up, lean back and sit up again, and repeat for 5-8 times.

After the waist exercise in the above seven links, it is best to take a warm bath first, and then massage the waist, and the effect will be better.