Waist weight loss method 1: upper abdominal exercise
Supine rotating abdomen
1.
Lie on your back on the mat with your legs bent and your hands behind your head.
2. Push your waist hard, keep your lower back from leaving the mat, move your chest forward to the highest point, and then slowly lower it to the starting position.
sit-up
1.
Lie on your back, legs bent, thighs and calves at 90 degrees, hands in front of thighs.
2.
The contraction force of abdominal muscles "compresses" the abdominal muscles. When doing this, the upper back is off the ground, but the lower back is still close to the ground.
Tip: The action is only the compression of the abdomen, which bends the spine and makes the chest ribs close to the pelvis. Only the abdominal muscles are in a "peak contraction" state, and then the spine bones are slowly stretched and recovered by the tension of the abdominal muscles.
Waist weight loss method 2: lower abdomen exercise
Lift your legs.
1. Lie flat on your upper body, with your hands flat at your sides and your legs bent close to your hips.
2. Tighten your toes, tuck in your abdomen, and lift your legs straight on your knees so that your thighs are perpendicular to the ground.
Tip: When exhaling, slowly and controllably recover your legs. 8 ~ 10 times in a row.
Waist weight loss method 3: transverse abdominal muscle exercise
Suspension bracket
1.
Lie prone on the floor, lift your upper body slightly, put your hands together and support your upper body with your elbows.
2.
Lift your hips with abdominal strength, keep your body in a straight line and touch your toes.
Tip: Repeat the action 8 ~ 10 times.
Body balance training
1.
Face the floor, kneel on the mat, support your body with your hands, and keep your upper body parallel to the ground.
2.
Slowly lift your left foot parallel to the ground, and then straighten your right arm forward.
Tip: Try to keep it for 8 seconds, and then slowly recover. Do the same on the other side. Repeat for 8 ~ 10 times.
Waist weight loss method 4: comprehensive abdominal exercise
1.
Sleep on your back, keep your hands straight up, keep your posture and continue breathing, and try to straighten for 7 seconds.
Efficacy: Stretch the whole body and accelerate fat burning.
2.
Lie on your back with your knees bent 90 degrees. Put your hands flat on your sides, straddle your right foot on your left foot and press to the left. Breathe for about 7 seconds while exercising, and then relax. Switch places and do the same exercise.
Efficacy: Improve blood circulation and metabolism.
3.
Sit with your legs straight and flat, and twist your upper body as far as possible to the left. At this point, stretch your arms to the left and look in front of your hands. Don't stop breathing for 7 seconds.
Efficacy: Twist the body and tighten the waist.