Every woman envies Ling Zhi's sister's slim waist. Wherever she goes, she naturally attracts the spotlight, and her every move is extremely beautiful and admirable. Sister Lexus's waist cannot be owned by everyone. Few people can do it without extreme restraint and the help of coaches.

Bucket waist is a woman's pain. If the waist is thick and round, it will be maliciously satirized as a man or a pregnant woman. In fact, you are just a waist. But the waistline is the hardest part to lose. A little carelessness will make you round and strong, which is really annoying and boring.

Fat waist and buttocks is a long-standing problem for most MM, how can we lose this annoying fat? Introduce a group of yoga poses in a few years to help you get rid of the nicknames of "men and women" and "pregnant women" and see who dares to call you by this nickname ~ ~

1. Camel variety

Camel-style exercises the muscles, ligaments and spine of the waist through back bending, so that the fat of the waist is consumed during exercise and your waist is slim and charming.

A. At the beginning of the yoga kneeling posture, the two calves are attached to the yoga mat, the back is straight, the waist is extended, and the shoulders are sinking;

B. Lift your left leg, with the soles of your feet on the ground, your right leg on tiptoe, and your left foot on tiptoe.

C. Start to lean back, naturally extend your hands backward and downward, open your shoulders and sink, and lift the thoracic vertebrae.

D. Push your hips forward, stride open, lean back and keep your posture for 30 seconds.

2. Warrior II variant

Warrior II is a way to exercise thigh muscles, and Warrior II variant strengthens this effect, which can stretch the inner thigh muscles, exercise the medial ligament, stretch and stabilize the leg, adjust the knee, promote knee exercise and keep the knee from aging.

I have talked about the practice method of asana before, and today I will talk about the matters needing attention when practicing asana:

A. Bend your knees forward with one leg, stand on tiptoe, and make your legs at 90 degrees;

B. The backward legs need to be straightened, and the soles of the feet need to be centered on the ground;

C. The hip position is slightly outside, the pelvis is pushed forward, the abdomen is adducted, and the waist is bent back;

D. Lift the thoracic spine, open your shoulders and straighten your hands. Look at your fingertips.

3. Triangular torsion extension

Triangular twist can exercise the maximum extension of the waist by twisting the waist, so that the waist is not stiff, the difficulty coefficient is relatively Samsung, and it can also help you get the vest line.

Asana practice method:

A. Starting from the mountain posture, the left leg moves forward, the leg opening distance is 1m, and the body is in a positive posture;

B, slowly stretching the upper body to the left, and straightening the hind legs, left legs and right legs of the buttocks at the same time;

C. Touch your toes with your left hand down, extend your right hand up, twist your head to your right hand, and look between your right hands;

D. Keep the pose for 30 seconds, change sides and practice, and feel the feeling of abdominal force. The more you practice, the more powerful you become!