How to quickly have a perfect A4 waist? Many women will spend their whole lives pursuing the perfect figure. A4 waist, once popular on the Internet, is the goal pursued by many women, but how to practice to have A4 waist? Below I will give you a brief understanding of how to quickly have a perfect A4 waist.

How to quickly have the perfect A4 waist 1

1, lie flat and lift your legs to reduce recovery.

If you want to have vest line and A4 waist, waist movement is essential. First of all, your body is lying flat, your palms are down to protect the coccyx below your hips, and your feet are straight together and raised. During this process, your feet should be no more than 45 degrees high and remain suspended.

2, abdominal stretching, strengthen muscle groups.

Hold your head high, and let your elbows cross your knees: sit-ups, bend your knees with your feet off the ground, and let your right hand shaft gently touch your left knee. Do it again. In this process, not only does the upper body make a twist change, but your knees also touch the hand shaft in turn.

3, oblique torsion, abdominal contraction movement

To do sit-ups, you need to turn your flexed foot to the left or right, do sit-ups in this position, and then end up on the other side several times.

4. Swing left and right, bend your knees and abdomen

When lifting your legs straight, touch your toes with your fingertips: the height and vertical height of your feet. Lift your hands with your fingertips and touch your toes in your abdomen, and immediately lie down and continue.

Exercise skill

The trick of 1 is to lie flat, lift your legs and reduce your abdomen.

Lie flat on your back, protect the lower gluteal coccyx with palms down, and lift your feet together. In this process, the height of the foot does not exceed 45 degrees, and it remains suspended.

The second measure is to stretch the abdomen.

Strengthen muscle groups: hold your head up and chest out, and let your hand shaft cross your knees: sit-ups, with your feet bent but your feet off the ground, and let your right hand shaft gently touch your left knee, and do it again. In this process, not only does the upper body make a rotation change, but the knees also contact the hand shaft in turn.

The third measure, oblique torsion, abdominal contraction action

Twisting, abdomen, and oblique foot sit-ups require turning the flexed foot to the left or right, doing sit-ups in this position, and ending several times on the other side.

The fourth measure, swing left and right, bend your knees and abdomen.

Swing, tuck in your abdomen and knees, lift your straight legs until your fingertips touch your toes, lift your feet close to the vertical, tuck in your abdomen hard, and your fingertips can also touch your toes. Continue immediately after lying on your back.

How to exercise?

Many people begin to think about fitness with great interest, but few can persist. See how to get us interested in fitness and stick to it.

Find a suitable partner.

Going to the gym with friends is helpful to better implement the fitness plan, and can support and encourage each other and benefit from the sense of group responsibility.

2, a variety of sports options

People's enthusiasm for a certain fitness exercise may fade after a few months. If you feel that you have lost your enthusiasm or can't improve it any more, change to a new form of exercise immediately.

Step 3 exercise every day

Many people keep fit for three days, fish for two days and dry nets, which is wrong. If you want to exercise every day, you must persevere. If you want to make fitness a daily habit, don't stay away from fitness for more than two days in a row, because fitness frequency can affect your fitness perseverance more than fitness time or exercise form.

Step 4 make a backup plan

What is the purpose of making a backup plan? Many trivial things in life will inevitably lead to accidents, or you don't have time to exercise, so you should consider some factors that may affect your fitness in advance, write down ways to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.

Aim high, but not too high.

Setting goals can help us keep exercising. Setting this goal requires a lot of knowledge, neither too high nor too low. Your goal should be short-term, concrete and realistic, so that it is easy to stick to it. If it is easy to achieve the goal, you can set the goal higher and approve it every 4-6 weeks to ensure that it does not deviate from the right direction.

6. Write down your progress

Recording your fitness process in detail can bring you a sense of accomplishment and help you know how far and how fast you ran, how many calories you burned and how much progress you made. Use these to challenge yourself and set new goals.

How to quickly have the perfect A4 waist 2 How to quickly have A4 waist and vest line

Waist exercise

Keep your feet shoulder-width apart, and then put your hands straight at your sides. The right hand bends down to touch the left palm, and the left hand bends down to touch the right palm. Stay 1-2 seconds when bending, and do it five times on each side before changing sides.

After exercise, you can cooperate with appropriate massage to raise the temperature of the skin, consume energy, promote blood circulation, and let excess water be excreted.

Once rated as "the sexiest woman" and "the most perfect face", she has a proud figure. After giving birth to two daughters, the figure quickly recovered to be slim, and the waistcoat was extremely linear.

Beautify the side waist

Feet apart, shoulder width apart. Keep your back straight, then bend your upper body sideways and stay still, then return to your original posture and face in the other direction.

Strong waist

Prepare a chair, put your left leg first, then bend it straight to the side of the chair, and then the fat between the waist and back will be pulled out. Do 10 on both sides and switch sides. But you can't touch the ground, and your other foot bends upward. The higher the better, practice repeatedly and insist on doing it 20 times a day.

Abdominal muscle exercise

Step 1: Lie flat on the bed or floor, and then lift one leg at 90 degrees to the floor.

Step 2, move the lifted leg in the opposite direction until it is 20 cm off the ground.

Enhance the graceful lines of the abdomen

Step 1: Step forward with one foot in one breath, and then stretch your thighs as parallel as possible to the ground.

Step two, then put your hands back on your ears, and you can pull your upper body back. Then it was still for three seconds.