Scientific research shows that yoga can reduce hormone secretion and increase insulin sensitivity. Then, the following is the fast thin waist and abdomen yoga pose I have compiled for you. Welcome to read and browse.

First, Yue Bai style.

Function: Tighten the muscles of waist, abdomen, buttocks and thighs.

Stand up straight with your feet together, toes forward and arms at your sides. Inhale, raise your arms above your head and point your fingertips at the ceiling. Exhale, lean forward with your hips as the axis, and keep your hands as close to the ground as possible. Inhale, while waiting for exhalation, retreat your right foot and bend your knee 90 degrees with your left foot in a lunge. Inhale, raise your arms above your head and look forward. Get back to your stance and do it again, this time with your left foot, and step back.

Ways to improve the difficulty: inhale in the posture shown in the figure, and at the same time make your waist and abdomen lean back, your arms and head lean back, and stare at your fingertips.

Ways to reduce the difficulty: when the right foot takes a step back, bend your knees, support your knees on the ground, and put your hands on your left thigh to keep balance.

Second, the style of willow.

Function: Exercise both sides of waist and abdomen.

Stand with your feet together and your arms at your sides. Lift your left foot, bend your knees, put the soles of your feet on the inner thigh of your right foot, put your hands together on your chest, and keep this posture for two breaths. When breathing for the third time, straighten your arms and lift them up with your fingertips facing the ceiling; Exhale and lean to the left when inhaling; Inhale again and straighten up. Repeat 3 to 5 times, paying attention to the force exerted by the soles of the feet on the thighs. Do it on the other side.

Increase the difficulty: close your eyes when doing the action and do it by feeling.

Ways to reduce the difficulty: the sole of the left foot does not need to be raised to the thigh, but placed on the calf, or the toes touch the ground to maintain balance.

Third, the ship swayed.

Function: Tighten waist, abdomen and back.

Sit on the ground, knees bent, feet on the ground, hands on thighs. Keep your torso straight, your head and body in a straight line, your body leans back 45 degrees, your feet are raised, your calves are parallel to the ground, and your toes are straight. Inhale, at the same time straighten your legs and put your legs together; Exhale, the trunk and legs will be reduced by 8 to 10 cm at the next inhalation, and the body will have a wider V-shape; Exhale and lift the trunk and legs again. Repeat 3 to 5 times.

Make it harder: when making a wider V-shape, straighten your arms and raise your head.

Ways to reduce the difficulty: when making a wide V-shape, grab the lower part of the thigh with both hands and bend your knees with both legs, only reducing the height of the trunk.

Four, hovering type

Function: Exercise shoulders, arms, waist, abdomen and back.

Do push-ups in the starting position, exhale, bend your elbows and press down, keep your arms close to your body and your chest close to the ground until you are a few centimeters off the ground.

Verb (abbreviation for verb) chair style

Stand with your feet together, toes forward and arms at your sides. Inhale, raise your hands above your head, palms facing each other. Exhale and sit in the chair. The thigh and calf form a 45-degree angle. Knees must be behind toes. Keep your waist and abdomen straight and look forward.

A little harder: after sitting, lift your heels, let your knees go forward, cross the plane where your toes are, and look at your fingertips.

Ways to reduce the difficulty: separate your feet to hip breadth, put your hands on your thighs, and reduce the angle between thighs and calves to 30 degrees.

Second, fast thin waist and abdomen yoga practice

1, leg lifts around

Exercise abdominal muscles and waist, and strengthen quadriceps femoris in front of thigh. Pay attention to keep the upper body and hips stable and don't shake. Not suitable for people with injuries to the coccyx and waist.

Step 1

Sitting posture, leaning back, elbows bent, forearms attached to the mat, ankles raised to the same height as knees.

Second step

Turn your legs clockwise, inhale and exhale upwards, repeat 5 times, and turn counterclockwise, repeat 5 times.

2. The spine is rolling

Advanced version of sit-ups can exercise upper abdominal muscles. When you do this, keep your cervical spine straight and your chin slightly retracted, and gradually measure your strength to avoid hurting your neck or waist. Not suitable for people with waist injury and spondylolisthesis.

Step 1

Sitting posture, knees together, upper and lower back, chin closed. Inhale, lift one foot, tuck in, and stretch your arms forward.

Second step

Exhale and slowly put your upper body back until your shoulder blades touch the ground. Inhale and exhale, slowly pull your upper body back from the floor with your abdomen, repeat 10 times, and then change your feet 10 times.

Step 3 bend your waist

Stretching exercises the abdominal oblique muscles on both sides of the waist. Those with degenerative arthritis and bad knees can do it in a chair.

Step 1

Kneel on your knees, put your ankles together on the outside of your right hip, put your hips on the ground, sit up straight, keep your left hand straight, and touch the ground with your right hand slightly bent.

Second step

Bend your right elbow, put your palm on the ground, stretch out your left arm and press it down to the right, switch sides 5 times, and put your ankle on the outside of your left hip 5 times.

Step 4 twist your waist and turn your legs

You can exercise your abdomen. When doing this, don't leave your shoulders, neck and head on both sides of the ground to avoid spraining your waist too quickly.

Step 1

Lie on your back, put your hands flat on your sides, and lift your feet so that your ankles are at the same height as your knees.

Second step

Inhale, pinch your feet, exhale, and slowly turn your lower body to the right to the floor without touching your feet and knees. Inhale, return to your original position, exhale and turn to the left, each time 10.

Third, the precautions of thin waist yoga

The practice field should not be too hard or too soft.

It's best to use a professional yoga mat, or spread a blanket or a big towel on the floor, so it doesn't hurt to kneel. It is not safe to practice yoga with aerobic mats in the gym. Too thick will lead to the failure to get proper support when completing some actions, and in severe cases, it will hurt the bones. On the contrary, if the cushion is too hard and not protected, it will lead to inflammation of the stressed parts, and in severe cases, it will damage the normal functions of joints and bones.

When practicing posture, the action should be slow, and the effect will be better with correct breathing.

Generally speaking, beginners only need to learn to breathe naturally, but mastering abdominal breathing will also be very helpful. Try to make your breathing deep and long, and be able to cooperate with the movements, especially when the movements are still. Of course, if yoga poses require breathing, just follow the requirements.

You should practice 3-4 times a week, at least 2 times.

According to the strict practice requirements of yoga, keep practicing every day. If you don't practice for a long time, you can practice in several time periods. It is important to form the habit of practice. To achieve results, at least twice a week. In fact, we don't have to take classes in a yoga studio or fitness center to practice yoga. We spend more than 15 minutes at home and in the office every day for yoga posture or pranayama training, which can also make monks get satisfactory results.

If you feel uncomfortable or uncomfortable during the practice, you should stop practicing immediately.

In the practice of yoga, the feeling of our body is the most important, which requires us to concentrate on understanding all kinds of feelings caused by our physical changes. Concentration can not only help us better achieve the effect of yoga practice, but also help us quickly feel unwell, so that we can stop immediately and reduce the harm to our bodies.

Practice barefoot.

This can make the feet relax, better adhesion, direct feel and more stable posture. In addition, it can also play the role of rubbing feet.

Yoga is a good way to keep fit, which is one of the reasons why this sport is so popular so far. You only need to stick to it for a few minutes every day, and you can finish your plan well.

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