What are the exercises of thin waist and abdomen? The benefits of sports are inexhaustible for a lifetime. I believe many people have used this sport to exercise in primary and secondary schools. Active exercise is also an attitude towards life. Keeping healthy is the first priority of exercise. Let's share the benefits of thin waist and abdomen.

1 Steps 1 What are there?

1. Cross your legs, bend your knees outward, and sit with the front thighs together with the soles of your feet facing up. Put a tummy belt around your waist and abdomen, tighten your abdominal muscles, pull your back straight and upward, bend your elbows with your arms, put your hands on your abdomen and inhale slowly.

Keep your hands gently caressing your abdomen, palms open, fingers slightly open, breathe in the form of an inverted triangle and feel the contraction and expansion of your abdomen. Keep your upper body upright, relax and retract, bend forward slowly and exhale at the same time. Sit up and bend over repeatedly, inhale and exhale 10 times.

2. Bend your legs knee-to-knee, tuck your calves in front of your thighs, sit cross-legged, sit up straight, put your abdomen belt on your waist and abdomen, put your hands on your left and right knees, relax your shoulders, and inhale slowly.

Then slowly lean forward and bend over, spread your arms and put your palms on the ground. As the upper body bends further, slide your hands forward until you completely bend down and exhale. Similarly, breathe up and down repeatedly 10 times.

Step two, standing items.

Stand with your legs open, the stride between your feet is twice as wide as your shoulders, your knees are straight, your feet are open to both sides, your pelvis stands up to support your upper body, your waist and abdomen muscles are tightened with abdominal straps, your shoulders are relaxed, and your arms naturally droop.

Knees are slightly bent outward, so that the whole body slowly sinks vertically, and the whole body weight falls on the waist. Pay attention to the hip muscles always tight, don't protrude backwards, and keep the upper body straight and perpendicular to the ground.

The hip sinks further, so that the included angle between the thigh and the calf is gradually reduced to 90 degrees, so that the pelvis is completely opened, and the feet support the whole body weight and maintain balance. After 40 seconds, it takes 5 seconds to regain your standing posture.

What are the first two kinds of thin waist and abdomen movement?

Prepare equipment: rings (if you are not in the gym and lack this equipment, it is ok to replace it with two mineral water bottles filled with water)

Target parts: waist, abdomen and arms.

1. Keep your legs slightly apart, stand up straight, and keep your abdomen closed. Then bend your hands and elbows to hold the two rings and spread them slightly for about 15cm, and the action lasts for 20 seconds.

2. Keep your legs slightly apart, stand up straight, keep your abdomen closed, and then bend your elbows separately.

Hold two rings and open your hands to both sides as far as possible. The action lasts for 20 seconds.

The second type:

Prepare equipment: poles (clothes forks usually used at home are also very suitable ~ ~)

Target parts: waist, abdomen and arms.

1, legs slightly stretched

Open, stand upright, and keep the abdomen in a closed state, then hold the two sides of the pole with palms down, with the distance between palms about 40cm, and the action lasts for 20 seconds.

2. Legs slightly apart, stand up straight and tuck in. Then, hold both sides of the pole with palms down, and the distance between palms is about 40cm. Then straighten your hands up and lift the pole for 20 seconds.

3. Stand up straight with your legs slightly apart, keep your abdomen in a closed state, and then hold the pole behind you with both hands. The distance between the palms is about 40cm, and the pole is placed at the height of the hips. The action lasts for 20 seconds.

The third formula

Preparation equipment: small fitness balls (football, basketball or volleyball are good substitutes ~ ~)

Target parts: waist and abdomen, arms and legs.

1. Keep your feet together and stand up straight. Then, bend your left leg to hip height, keep your right leg upright, bend your elbows with your hands, and put the fitness ball on your left knee. Action duration 15 second.

2. Put your feet together and stand up straight, then straighten your left leg backwards and lift it to hip height. Hold the fitness ball in your hand and straighten it along the shoulder Gao Xiangqian, with the upper body leaning forward15s.

Fitness channel experts remind: raise the left leg to hip height, keep the right leg upright, put the fitness ball on the knee of the left leg with both hands straight, lean back slightly, and the action lasts 15 seconds.