1, simple sitting and twisting

This pose can help you stretch your spine, eliminate back pain, and then massage your abdomen to reduce the fat around your waist, thus promoting the peristalsis of digestive organs.

Sit cross-legged on a folded blanket, keep your pelvis level and your back straight. Inhale and stretch the spine upward, and turn back to the right when exhaling. Put your left hand on your right thigh and your right hand on the edge of the blanket behind you for 30 seconds, then take it back. Repeat the same action in the opposite direction.

2. Half Fish King

This kind of torsion can act well on the abdomen, producing a strong torsion on the diaphragm and abdominal belt, and its torsion force will be very strong, which will help to tighten the muscles of the waist and abdomen.

This is a more advanced turning position. We need to fold one leg under it, make the sole stand upright on the ground, put the upper sole on the outside of the knee, put the toes and knees in a line, and make the upper sole vertical. You can put a blanket under your hips to prevent your pelvis from falling backwards, so that your back can stand up. When exhaling, you can also inhale and stretch the spine, and exhale to push the middle back to the body and increase the torsion. Thin waist quickly: "chair movement" is like sitting in a chair, holding the armrest with both hands and leaning back on the back of the chair. Note that there is no chair, just imagine yourself sitting in a chair. After that, I slowly squatted down and felt my ass really sitting in the chair. When doing this action, the waist should be hard, the position of the feet should not move, and the thighs should bear the weight of the body.

3. Cycling

Lie flat on the floor, put your hands behind your head, bend your left knee as close as possible to your chest, your right elbow close to your left knee, and lift your right shoulder sheet. Then repeat this action on the other side. 4. Staggered leg movement

Lie flat on the floor, cross your legs, put your head in your hands, then try to slowly lift your crossed legs so that they are at right angles to the ground, and then slowly raise your head. Stop breathing once when you reach the highest point, and then repeat this action.

5, fitness ball exercise

Let yourself lie on the fitness ball, let your lower back touch the fitness ball, cross your hands on your chest, or hold your head. Raise your upper body at the waist, keep your body away from the fitness ball and keep your balance. Then lie down and repeat this action, just like doing sit-ups on a fitness ball, which is very effective for thin waist and abdomen.

6. Spider-Man style

This action can act on all the muscles on the abdominal muscles, and can also take into account the muscles of the calf, thigh, chest, back, arms and shoulders. First, the push-up posture, the arm should be straight, the elbow and the shoulder should be kept in the same straight line, and the right leg should be pulled forward from the side, as shown in the figure, so that the knee can lean against the elbow of the right arm as far as possible, and then put down the leg when reaching the limit position; Then change the left leg, pull it straight again, and repeat the cycle, with 15 on each side as a group. 7. Scissors legs

Can exercise abdominal muscles, especially rectus abdominis. Sit on the floor first, then lean back, put your hands, arms and palms on the ground to support your body, then straighten your legs in the air, lift them at a 45-degree angle with the ground, and then slowly put them down. In the process of legs falling, cross the position of legs continuously until landing, and repeat the actions of lifting, falling and crossing, which may be completed in 30 seconds.

8, arm flexion movement

Lie flat on the floor, hands straight to the top of your head, hands crossed and knees bent. Then forcibly lift the upper body and shoulder surface, try not to stretch your neck and keep your arms straight.

9. supine board exercise

Hold the handle of the supine board, straighten your body forward, and bring your body back with abdominal muscles, which can play a good role in slimming your waist and abdomen.

10, legs straight and thin abdomen movement

Lie flat on the floor, lift your legs up at right angles to the floor, put your hands on your head or straighten your arms up, and force your legs up. Then lower your legs and arms. Repeat.

Pay attention to your persistence in slimming, you can't see the effect once or twice.

References:

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