Eight models to create a feminine "water snake waist"
1. Side triangle:
Standing posture, feet apart, legs straight, arms straight on both sides of the body, and keep parallel to the floor, shoulders bent to the left until the left hand touches the left calf, right arm straight on the ceiling, chest out.
Step forward:
Stand with your feet together, your legs straight, and bend down until your hands touch your heels, your forearms are close to the back of your calves, your forehead is on the surface of your calves, your hips are lifted up, and your abdomen is as close to your thighs as possible.
3. Children's variants:
Kneeling posture, feet together, feet straight, hips sitting on the heel, body bending down, make the abdomen close to the thigh surface, forehead on the floor, arms straight behind your back, hands and fingers hooked.
4. Sit forward:
Sitting posture: put your legs straight in front of your body, your feet straight, your body bent down, your forehead on your calves, your shoulders arched upward, your abdomen close to your thighs, your arms on your sides, and your palms on the ground.
5. Half moon style:
Standing posture, feet together, legs straight, arms straight and shoulder width, and above the head, palms forward, shoulders bent back until the arms are parallel to the floor, chest straight, waist bent back.
6. Warrior style:
Standing posture, take a big step forward with your left foot, bend your knees, put your right leg behind you, keep your calves close to the floor, straighten your feet, raise your arms straight above your head, put your hands together, bend your shoulders back, and hold your chest out.
7. cobra pose:
Lie prone, belly on the ground, tiptoe on the ground, put your arms under your shoulders, slowly lift your legs off the ground, open your shoulders, lean back slightly, and hold your chest out.
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8. Yamagata:
Stand, feet together, legs straight, arms chest, hands folded, eyes straight ahead, back straight.
Five-minute yoga moves quickly and thin the abdomen.
First, upper abdominal exercises.
1. Belly in and clap your hands
Lie on your back, lift your legs up, bend 90, keep your thighs vertical to the ground, keep your waist still, and keep your back close to the ground. Put your arms straight on both sides of your legs, tighten your abdomen, swing your arms straight on both sides of your legs up and down and beat the ground rhythmically. 30 times as a group.
Note: when doing this, relax your neck and lift your back and waist off the ground. If you want to increase the difficulty, you can straighten your legs.
Field activities
2. Yoga shells
Lie on your back, lift your upper body, put your hands around your left knee, draw your legs closer to your body, keep your nose close to your knee, and lift your right leg slightly off the ground for 10 second, then switch legs and keep it the same as 10. Repeat 10 times as a group.
Note: don't hold your breath during the action. Squeezing the abdomen is very beneficial to expel flatulence in the abdomen, and it can also * * * your internal organs.
3. cobra pose
Lie prone, with your legs shoulder-width apart, with your hands supporting the ground in front, elbows on your side, chest out, hands slowly pushing your upper body up to the maximum, keeping your arms slightly bent, and feeling the stretching and stretching of your abdominal muscles. Hold 10 second and relax slowly.
Second, lower abdominal exercises
1. Lift your legs up.
Lie on your back, put your hands under your hips, and lift your legs straight and perpendicular to the ground and waist and abdomen. Slowly lower your legs at an angle of 45 to the ground, and then slowly lift them once. 10 to 15 times.
Note: During the whole exercise, the waist remains motionless.
2. boat shape
Sit on the ground, put your legs together, lift up 45 degrees, raise your hands horizontally forward, and put your legs down after 20 seconds. Do it once 10 times.
Note: the process of lifting legs should be slow, which can make the muscles of the lower abdomen deeper.
Physical and mental health rules
3. air bike
Lie on your back, put your arms flat on your side and waist, and lift your legs in the air for cycling. Forward15th times, and backward15th times as a group.
Note: to control the speed of the action, the slower the action, the better. Draw the largest circle with your feet as much as possible.
Third, lateral abdominal exercises
1. supine side swing
Lie on your back with your arms open and your hands behind your head; Legs bent 90, thighs perpendicular to the ground; Twist your legs to the left at the same time to the maximum, and then twist them to the right once. 12 to 15 times as a group.
Note: Try to keep your knees clamped and your legs bent at right angles. Exhale when the legs are raised and inhale when they are lowered.
2. Side support
Lie on your side, bend your right arm, support your elbows on the mat, and keep your elbows, hips and feet in a straight line. Hips are slowly lifted off the ground, supported only by elbows and feet, and kept for more than 30 seconds due to their own situation. Go in the other direction
Note: keep breathing evenly during the movement and raise your hips as much as possible.
Exercise and fitness
Step 3 Push-ups and Side Legs
Do a good job in the standard posture of push-ups, open your feet hip-width, bend your right knee as far as possible to the elbow joint of your right arm, restore it, and then change your left leg to complete it once. 8 to 10 times in each group.
Note: When the knee touches the elbow joint, the ventrolateral muscles can be contracted to the maximum extent, so we must try our best to complete it.
Abdominal yoga, thin waist and abdomen to relieve fatigue
Step 1 Sit cross-legged, raise your right hand and let it hang naturally on your right foot, align your neck and head, and look straight ahead.
Step2 Put your hands behind your back, put your right hand on your ear as far as possible, sink your left shoulder, keep your back straight, keep your spine straight, and change sides after five breaths. Do left and right 1 round, 1 time, * * * 3 times. A little reminder: If you can't cross your hands on your back, you can try to close the distance between your hands. You don't have to force it, you can also get a towel subsidy.
Pyramid-like movements can expand the chest and shoulders while avoiding insomnia and anxiety.
Step 1 When standing, the distance between your feet is slightly wider than your shoulders, with your toes facing forward and your hands on your lower waist.
Step2 starts from the buttocks, feeling that the spine is gradually bending downward, and the legs are still straight and not bent, while slowly exhaling.
Step3 press down, hook your thumb with your index finger, keep breathing for 5 times, reply to Step 1, and repeat for 3 times. Tip: If your body can't press down until your hand touches your toes, try to press down.
Abdominal exercise bridge can train abdominal muscle strength and avoid abdominal fat accumulation.
Step 1 Lie on your back, put your hands and palms beside you, bend your knees and land your feet.
Step2 is gradually lifted from the hips, waist and chest into a bridge shape, supported by shoulders instead of the neck.
Step3 Put your finger under your body, reply to STEP 1 after five breaths, and * * * repeat twice.
The side bridge can modify the waist curve and avoid "swimming ring".
Step 1 Body facing forward, right hand propped outward, feet bent, right knee facing forward, left knee facing upward, and sole touching the ground.
Step2 put your right hand on the ground, your left hand on your waist, and support your upper body with your waist, forming a triangle with the ground.
Step3 Stretch your left hand upward and change sides after 8 breaths. If the body can't hold up, you can use the knee of the inner leg to touch the ground to increase support.
Relax the plough all over. This action can not only stretch the whole body, but also control appetite.
Step 1 Lie flat with your hands and palms at your sides.
Step2 Exhale, lift the legs and upper body off the ground with waist and abdomen strength, and support the legs above the head. After 8 breaths, return to step 1.
Small reminders can support subsidies with both hands. If your feet can't support too much, try to push your feet to the limit.
Conclusion: Beauty is known to all, but it is an effect that can only be achieved on the basis of science. We should also pay attention to our own abilities and don't practice blindly.