Health Guide: It is the time to embody women, so many women want to have a perfect and slender waist, which can show women's S-shaped sexiness. So how can we help women solve this effective problem? Here are some effective ones.

First, the solid ball was thrown.

First sit on an adjustable bench, and then adjust the bench to 45 degrees with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.

Comments: However, although this method is simple, it is still very effective and can achieve essential changes. Make the whole body exercise and consume more fat and energy. A solid ball has a certain weight. When you start to move, you should exercise your bones and muscles. When you feel tired, you should understand.

Two: Abdominal exercises

Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.

Comments: Pay attention to the place where you exert yourself is the place where you consume fat. If the action is in place, the action will get twice the result with half the effort. Thin waist action 3: side bending dumbbell action

Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.

Comments: Dumbbells are light in weight. Don't increase the size for the purpose of losing weight, which will be potentially dangerous and may hurt yourself if you are not careful.

Thin waist exercise 4: back stretching exercise

Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.

Comments: It is more suitable for office mm practice sitting, because the exercise is less and the waist is harder, but it is still recommended.

Thin waist exercise five: squat exercise

Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.

Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight on the waist will be reduced. Thin waist exercise 6: pull-down exercise

Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.

Comments: Many women will use machinery to go to the gym to lose weight, and everyone can do so at any time when they are free.

Thin waist exercise 7: shoulder clean and jerk exercise

Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.

Comments: If it is inconvenient to carry dumbbells sometimes, it is suggested that you can also use a 500ml bottle filled with tap water as a substitute for sports tools, which will not have much impact.

Thin waist exercise 8: leg bending exercise

Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.

Comments: The remaining time for completion depends on personal circumstances, not necessarily one point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected results.

Thin waist exercise,