First of all, we need to understand that all waist line exercise methods should be based on certain basic exercise and healthy diet. It is a wrong choice to do only local exercise and exercise, and the effect is very limited.

Any change in the body is related to its own metabolic process, such as fat burning and muscle growth. The principle of exercise should be basic exercise, such as aerobic exercise such as jogging to help fully mobilize the utilization and burning of whole body fat, followed by local exercise, strengthening shaping, exercising local muscle lines and reasonable cooperation. Diet can achieve the goal of shaping a perfect waist.

The first trick: turn the hula hoop

Hula hoop is a very effective indoor exercise, which can help to lose weight, increase gastrointestinal peristalsis and facilitate digestion and defecation. It can play a very good role in helping to lose weight and help clear the garbage in the body. The exercise method is interesting and can be carried out anytime and anywhere.

There are the following points about hula hoop:

1. Rotation speed: It is not advisable to do hula hoop too fast, which will increase the burden on the waist muscles and risk muscle strain and acute volvulus.

2. Hula hoop weight: The weight of hula hoop should be about the weight of index finger and middle finger. The greater the weight of hula hoop, the greater the impact, which is easy to damage the waist muscles.

3. Exercise time: The focus of hula hoop exercise is actually on time. Every time you do hula hoop and thin waist exercise for a short time, it won't have any effect. Therefore, it is recommended to exercise for more than 15 minutes, but not more than 30 minutes. If the time is too long, it may cause fatigue damage.

4. In the middle and late period of menstruation, luteal cysts will appear around the ovaries. Because the cyst is very fragile, if you squeeze the abdomen hard, it will rupture the cyst and cause serious consequences such as internal bleeding. Therefore, menstrual women are not suitable for hula hoop exercise.

The second measure: reverse belly roll

Reverse belly roll is to exercise lower abdominal muscles, help reduce lower abdominal fat and shape lower abdominal muscle lines. General belly roll is to move the chest to the legs, while reverse belly roll is to move the crotch to the chest.

The main points of anti-belly roll:

1. Lie flat, support your hands on the ground or grasp the bracket, bend and lift your knees, so that your thighs and abdomen form a 90-degree angle, keep the angle, slowly lift your pelvis and roll towards your chest, keep your knees as close to your face as possible, keep your back bent and your hips off the ground. The focus of this action is to keep the thighs and abdomen vertical at all times, and to close the abdomen, rather than simply letting the legs close to the chest.

2. Keep the abdominal muscles squeezing for a while, and slowly lower your knees until your hips touch the ground again.

3. The whole exercise process should be kept slow, and you can't use the inertia of your legs to lift your body, otherwise you can't exercise your lower abdominal muscles. At the same time, a part of the back should be off the ground when lifting the buttocks, but not the whole back. On the one hand, the center of gravity changes, no longer exercising the lower abdominal muscles, on the other hand, it is easy to cause pressure on the cervical spine.

The third measure: sit-ups+stand up

Doing sit-ups can effectively stimulate the groin, stimulate the blood vessels in the groin and promote the blood circulation in the abdomen through exercise, thus achieving the effect of treating and relieving gynecological diseases. At the same time, sit-ups with certain breathing can effectively reduce abdominal fat and exercise the whole abdominal muscle group. Corresponding to sit-ups to exercise the abdomen, doing sit-ups can exercise the muscles of women's back, back and buttocks and shape muscle lines.

Key points of sit-ups:

1. The whole person lies down, with his feet and soles on the ground, his knees raised, his hands crossed on his chest, or his ears covered with his hands, and his upper body raised so that his chest rests on his knees. When sitting up, the abdomen should exert force, and it should not be driven by arms or other parts.

2. The whole sit-ups should be neither too fast nor too slow. Too hard can easily lead to muscle strain, but too slow will reduce the exercise effect of sit-ups.

The main points of standing action:

The initial action is similar to sit-ups, but the hands are placed on both sides of the waist, and then the waist and abdomen stand in the air for 2~3 seconds and slowly fall. Customize 40~ 100 times according to the degree of exercise.

The above introduces three methods of slimming waist. These methods are relatively simple, but we must stick to them if we want to achieve results. In fact, for women, no matter which part of the body they want to shape, they have to go through a process: reducing fat to shaping muscles. Therefore, shaping the waistline, based on certain aerobic exercise, with a healthy and reasonable diet, can effectively burn body fat without dieting.