Stand with your feet slightly wider than your shoulders, raise your hands horizontally to both sides, bend your waist left and right, straighten and restore, then bend your waist to the right and touch your right foot with your left hand. Repeat 20 times left and right.

2. Rowing in the waves:

Stand with your feet slightly wider than your shoulders and your hands akimbo. During the day, keep your arms and legs still and do a large waist swing, first clockwise, then counterclockwise, 10 times each.

3, the wind swings the lotus leaf:

Stand with your feet slightly wider than your shoulders and your hands akimbo. Try not to move your arms and legs, bend your upper body left and right, and lean back and forth 10 times. Like a lotus leaf swaying left and right in the wind.

4, toe kick:

Stand, put your feet together, lift your heels off the ground rhythmically, then put them down, alternately for 1~2 minutes, then kick forward and stretch back rhythmically. 10 to 20 times.

5. Push your hand around:

Stand, with your feet slightly wider than your shoulders, your hands around your waist, your left hand clenched your fist and slowly and forcefully pushed it to the right, at the same time, your waist turned right, restored to its original position, and your right hand pushed it in turn. Repeat left and right 10 times.

6. Flexion and extension:

Open your legs, shoulder-width apart, with your hands akimbo, and then do a full waist flexion and extension for 5 ~ 10 times. Try to relax your waist muscles during exercise.

7. Turn your hips:

Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.

8, alternately knocking blood:

Legs open, shoulder width, legs slightly bent, arms naturally drooping, more than half a fist. Turn left waist first, then turn right waist. At the same time, the arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the maximum power can be determined as appropriate, and it is done for about 30 times continuously.

Baidu encyclopedia-waist

Baidu encyclopedia-? Waist fitness method