How to easily and quickly become a small waist? I believe that a small waistline is the dream figure of many girls. So how can we have such a figure in our daily life? We don't need to go to the gym or go on a diet. The simple way is to make you have a small waist. Let's have a look.

How to change the waist essence easily and quickly 1 5 thin waist exercise easily and quickly?

Thin waist and thin abdomen yoga

Having a perfect and slender waist can not only bring confidence to girls, but also stimulate people's imagination. A girdle without a grip is not only sexy, but also more feminine. This kind of elastic rope waist and abdomen slimming exercise can not only help you lose weight quickly, but also be very simple, so that you can quickly become a "small waist essence" from a "small belly woman".

Preparation tool: an elastic rope about 5 feet long.

Thin waist exercise 1: side stretching exercise

Exercise site: shoulder, abdomen and abdominal oblique muscles.

Sit on the ground with your legs straight, wrap the elastic rope around the soles of your feet, and hold both ends of the rope with both hands to keep the left and right lengths consistent. Bend your knees slowly and be careful not to leave the ground with your heels.

Keep your abdomen stressed, keep your back straight, slowly lean back 45 degrees, keep your arms straight and level with your eyes.

Keep the lower limbs still and tighten the rope, twist the waist slightly to the right with the elbow bending, pull the rope with both hands until it touches the right hip, and then twist the waist to the left according to the same requirements.

Do 3 groups at a time and do 12- 15 times.

Thin waist exercise 2: knee stretching exercise

Exercise area: abdomen and buttocks.

Do the initial action of push-ups (put your arms straight on the ground and keep your body balanced through your hands and toes), wrap the resistance rope around the sole of your right foot, hold both ends of the rope tightly with your hands and put your palms on the ground.

With abdominal force, bend your right knee forward as far as possible until it is close to your chest, then press your heel back and gradually straighten your right leg, and then change your left leg to repeat the above actions.

Do 3 groups at a time and do 12- 15 times. Alternate left and right legs, remember to keep push-ups from beginning to end.

Thin waist movement 3: V-shaped movement on the side of the body

Exercise site: abdomen and oblique abdominal muscles.

Lean to the right and lie on the ground, lift your upper limbs and legs, and stick your right hip to the ground. When your legs are together, wrap the rope around the soles of your feet and tighten both ends of the rope with your left hand. Put your left arm above your legs, and support your right arm straight forward on the ground, flush with your shoulders, with your palms on the ground.

Tension the rope in the abdomen, pull the rope to the shoulder with your left hand, raise your legs and upper limbs as much as possible with the pull of the rope, keep your body balanced with your right hip, and then slowly lower your legs and upper limbs.

Do 3 groups at a time, do 12- 15, and alternate sides of the body.

Thin waist movement 4: V-shaped support movement

Exercise site: abdomen

Lie flat on the ground face up, bypass the rope from the soles of your feet, grab both ends of the rope with both hands, and put your arms flat on the ground.

Keep your elbows close to your body, pull your hands back to tighten the rope, then slowly lift your body and legs so that they form a 45-degree angle with the ground, and they are V-shaped, keep balance for 3-5 seconds, then slowly straighten your arms, then relax your body and legs and lie flat again.

Do 3 groups at a time and do 12- 15 times.

Thin waist movement five: hip twisting movement

Exercise site: back, abdomen and oblique muscles of waist.

Keep your feet hip width apart and step on the elastic rope. Hold both ends of the rope forward with both hands, and bend them with elbows to lift them to shoulder height.

Bend your knees slightly, twist your upper body to the left without moving your legs, then slowly twist your upper body back to its original position, stand up straight, and then twist it to the left.

Do 3 groups at a time and do 12- 15 times.

How to easily and quickly become small waist essence 2 is easy to cause the habit of protruding abdomen.

1, often wearing high heels will lead to the pelvis leaning forward, the internal organs drooping and the lower abdomen protruding.

2, eating too fast, causing indigestion, food hoarding, and bloating.

3, eating too much will make your stomach bigger, eat less and eat more meals can effectively improve.

4, drink iced drinks, eat ice cubes, fat is easy to accumulate around the uterus.

5, wearing low-rise pants, it is also easy to cause the lower abdomen to protrude.

Office workers who sit all day will be crowned with a small "belly" woman if they are not careful. So, what is the most effective way to reduce fat? Here's how to quickly lose weight and become a small waist essence.

Eat fruits and vegetables every day.

Abdominal reduction is inseparable from body weight loss, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also can reduce the desire to eat dessert. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of small belly.

Anterior lower back

Stand up straight, bend your waist downward, keep your legs upright, keep your arms and head hanging in the air, don't force yourself to touch the ground with your hands, relax your muscles as much as possible, then naturally stretch your back and leg muscles, stop for about 1 minute, and repeat three times twice a day. Persistence will have an effect!

sit-up

In order to achieve the effect of reducing abdominal fat, practicing sit-ups every day is a good way to reduce waist and abdomen, but we should pay attention to controlling the rhythm, avoid doing it too many times at first, and slowly increase the number, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.

Abdominal muscle movement in supine position

Do abdominal exercises on your back, keep your upper body fixed, raise your legs together and perpendicular to your body. While exhaling through your mouth, your legs slowly move down and breathe continuously for 3 ~ 4 times before you completely put your legs down. Repeat for 7-8 minutes. The purpose is to tighten and subtract the whole lower abdominal circumference.

Climb more stairs

Climbing stairs is the simplest way to lose weight, and the effect is remarkable. Thin waist and thin abdomen are effective. When climbing stairs, be careful not to hold the handrail. It's best to climb two steps at a time.

hula hoop

If the waist is thick and the stomach is big, it is best to turn a hula hoop, so that the fat at the waist can be reduced quickly and help burn fat. It is very effective to keep turning for 30 minutes every day.