1。 Cobra posture = = has slimming effect on the waist and abdomen, and activates the muscles near the spine.
Lie on the ground with your legs together, your chin or face tilted to the ground, your arms bent, and your palms open at the chest side near your waist (palms open to increase the contact area).
Inhale and exhale, then inhale. Lift your body with your arms. Don't straighten your arm at once, keep it bent. Chin slightly raised, eyes looking at the sky at 45 degrees. Tighten hips, legs, knees, etc. And focus on the back of the waist. Hold your chest, sink your shoulders, don't bow your head, and spread your strength to your arms, waist and thighs. Hold for 20-30 seconds, and then recover.
Once again, this time, your arms are completely straight and your waist is raised to the maximum. Hold for 20-30 seconds, and then recover.
After cobra pose, please do the "baby pose" to relieve the tension in your back. This is a posture to relax and massage the spine.
Put your legs together, kneel on the ground, put your hips on your heels, grab your heels with both hands (if you can't touch them), lean forward, touch your forehead, and then relax, with your arms on your sides. If you feel pressure when your forehead touches the ground, you can stick your face to the ground. This posture is mainly to relax. You can do it according to your relaxed posture. Hold for 30-40 seconds.
2。 Torsion exercise = = Very simple posture, you can do it when watching TV at home, exercise waist muscles and slim your waist.
Stand up straight, put your arms on your sides, your feet are shoulder width apart, twist your body from left to back, keep your legs still, hold your right waist from left to right, and hold your right hand from front to back. The arms form a wrapping posture. Pay attention to keep your waist straight, keep your spine and neck straight, and look back with your eyes parallel to the ground. Hold for 40 seconds. Then restore and do it on the other side.
When watching TV, turn your back on TV after twisting your waist. It's easy, simple and slim.
These two movements are relatively slow and not so intense, but they are suitable for aunts. Step by step, when the flexibility of the waist becomes better, you can find some more difficult yoga postures to do, so you can lose weight faster. (For reference, there is no need to make the same standard as in the figure. Yoga pays more attention to the comfort of the body rather than whether the movements are in place. It is best to do it according to your physical condition. )