If the waist and abdomen are too fat, in addition to the following exercises, you need to cooperate with aerobic exercise, such as aerobics and swimming, so that the effect is remarkable. Please do the following exercises every other day.
1. Sit-ups with arms straight.
Preparation: Lie on your back, bend your knees and spread your legs, straighten your hands and lift your upper body 30 degrees before asking questions.
Action: Lift the upper body from 30 degrees to about 40 degrees, then stop for a while and return to the preparation posture. Do it 20 to 40 times.
Function: make rectus abdominis, oblique muscle inside and outside abdomen and iliopsoas muscle tighten and shape.
Put your head on your stomach and stand up.
Preparation: Lie prone with your legs apart and hold your neck or head with your hands.
Action: Lift the upper body upward as far as possible and return to the preparation posture. Do it 20 to 30 times.
Function: Exercise the muscles of the back and back waist to make the back firm and not slack.
push-up
Preparation: Legs together, arms straight support.
Action: bend your elbows to both sides, press down and stretch your chest muscles. Then push it up to the ready position, and repeat 10-20 times.
Function: make the muscles of the chest, shoulders and arms full, in contrast to the waist.
4. Turn your back to your waist and hips
Preparation: Lie on your back, legs bent, arms extended sideways, palms down.
Action: Drop your legs to the left until your knees touch the ground, and turn your upper body to the right as much as possible. Return to standby position. Then do it in the opposite direction. Do it 20 to 30 times.
Function: Exercise waist and abdomen.
Stand and turn around
Preparation: Stand with your legs apart and your hands behind your head.
Action: Keep your legs still and turn your upper body to the left and rear. Then the upper body rotates to the right. Do it coherently. Do it 20 to 40 times.
Function: Promote the metabolism of waist tissue and exercise the waist muscle group.
Step 6 bend your body sideways
Preparation: Stand with your legs apart.
Action: bend the left side of the body, reach out and touch with your left arm, and bend the elbow on the right side of your ear with your right arm. Do it 20 to 30 times.
Stretch the waist
Action: Sit on the floor. The left leg bends in front of you and the right leg straightens to the right. Bend to the right, hold your right ankle with your left hand and press down as much as possible. Fully extend the left side. Hold still 10 second. Then switch legs and do it again in the opposite direction.