In the form of thin waist exercise, almost no one wants to be a fat man, so most people will take action to lose weight. The fat around the waist is what all of us want to lose. I collected and sorted out the relevant information about the form of thin waist exercise for everyone. Let's have a look.

Thin waist exercise form 1 1. Lie on your back on the mat, keep your back straight, look at the ceiling, and put your arms straight at your sides.

2. Legs are shoulder width apart, and knees are placed on the floor mat.

3. Adjust your breathing. Then take a deep breath, slowly inhale air through your nose, and feel your abdomen bulge obviously.

4, slowly spit out clean gas, until the stomach is depressed to the extreme, hold your breath and feel the navel slowly approaching the spine. Hold for five seconds and then return.

5, cycle deep breathing practice, practice for about five minutes every day, and stick to it for a while and obviously feel the abdomen getting thinner.

This is a real fasting exercise, which can effectively pull the deep abdominal wall muscles around the abdomen, improve its vitality and muscle strength, shape the waist, improve basal metabolism, not only eliminate the bucket waist, but also prevent the waist and abdomen from obesity.

Compared with sit-ups and other types of stretching, deep breathing stretching on an empty stomach is simpler and more convenient, and the effect of thin abdomen is more obvious. If you want to lose weight or barrel waist, it is recommended to try the above practice of taking a deep breath on an empty stomach, which can achieve excellent weight loss effect in a short time.

Exercise is gradual. When you start exercising, you can adjust the exercise time according to your own situation. After the body can adapt, it can gradually increase the exercise time to achieve the prescribed exercise effect. This kind of exercise process can effectively avoid exercise pressure, maintain the continuity of exercise, and is very helpful for persisting in exercise to lose weight.

Thin waist exercise form 2 How to exercise thin waist?

1, one-legged hip lift

Lie on your back, bend your right leg and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times.

2. Stick to sit-ups.

Lie flat on a carpeted floor or sports mat, and stretch your legs with your hands at your sides. Knees slightly bent, heels pressed against the floor. If you feel your back is too bent or too tight, you can bend your knees a little more until you feel comfortable. Don't put your back pressure on the floor. Put your hands behind your neck. If you put it too high, it will press your head and possibly twist your neck every time it shrinks.

Take a deep breath and contract your abdominal muscles when you exhale. Contraction tightens the muscles and naturally pulls the shoulders off the ground. Keep your neck straight, but don't be nervous. Keep your body at an angle of no more than 30 degrees from the ground. Slowly put your upper body back on the floor and exhale. Repeat 10- 15 times.

Step 3 Squat and jump

The action is basically the same as the weight-bearing squat, which increases the explosive force. Feet shoulder width apart, arms on your chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and tighten your hips. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced.

4. Take a deep breath and tighten your abdomen

Relax your whole body, inhale a lot of air through your nose, then exhale slowly through your mouth, spit out about 70% and hold your breath. Reduce the abdomen, the qi rises above the chest, and then swell the abdomen and lower the qi to the abdomen. Raise your breath to your chest, lower it to your abdomen, and then exhale slowly through your mouth. Repeat 5 times and do two groups.

In fact, you don't need very high-intensity exercise to tighten your waist. For example, deep breathing can tighten the muscles of your waist, because when we breathe again, our whole body is in a relaxed state, and we will feel the abdomen moving when we breathe deeply. This is a good way to exercise abdominal fat.