Action 1: Lie on your back and lift your legs.
Lie flat on the yoga mat, keep your body straight and slowly lift your legs. When you lift your legs perpendicular to the ground, separate your legs as much as possible, stay for a second or two, slowly withdraw your legs and slowly fall back to the original position. Keep your waist close to the ground and tighten your strength. Keep your hands close to the ground and your arms close to the ground. When your legs lean back, don't put them down completely, there is a certain gap with the ground. Keep a steady speed, do 10- 15, and adjust your breathing.
Action 2: Climb on your back
First, lie flat on the yoga mat, bend your arms 9 degrees, put your hands on the ground, keep your upper body straight, bend your legs straight and climb, alternate your legs, and don't move too fast.
Keep a steady speed, do 10- 15, and adjust your breathing.
Action 3: Half-belly twist
Sitting on the yoga mat, legs slightly apart, hands folded, body bending and stretching back and forth to the left, and then switching to the other side, doing bending and stretching back and forth, doing 10- 15, which is beneficial to the contraction of the abdomen and driving the rotation with the strength of the lateral abdomen.
Action 4: Lie on your back and touch your legs.
Keep your body straight, lift your legs slowly, keep vertical to the ground, keep your upper body on the ground, and touch your toes with your hands straight. At this time, your legs can't bend or shake, your abdomen tightens to drive your body, and your arms remain high. Adjust your breathing and do 10- 15.
Action 5: Lateral dynamic support
Lying on your side on the yoga mat. Support your body on the ground with one arm, legs together, and the other arm in the crotch position to tighten and bend inward. Drive the body with the strength of the side abdomen. Don't forget to reverse the car! Keep breathing smoothly and do the action of 10- 15.
Action 6: Climb on your stomach.
Lie prone on the yoga mat and keep your posture flat. Support your arms on the ground and climb your legs at the same time. At this time, it is necessary to keep your back straight and your abdomen, not your legs. Remember to use it in the right place Adjust your breathing and do 10- 15.
These six movements will exercise the muscles of the back, arms, legs and waist through different parts, which will help to lose excess fat in the abdomen. For those who need to lose fat, it is undoubtedly the best training action. This set of movements is simple and easy to learn, without other sports equipment, especially suitable for office workers who are busy with work and have no time.
Combining the recommended actions with your reasonable diet, you must be careful not to eat according to your previous eating habits, and don't secretly eat midnight snacks, otherwise your training will be in vain. The above exercises of reducing fat and slimming waist can make you successfully practice vest line from a novice athlete, which is no longer a dream.