Step one:
Sit with your legs crossed and your back straight. Inhale, raise your left hand over your head and stretch to the right. When you reach the limit, exhale and feel the extension of your left body. Hold for 5 seconds.
Step 2: Return to the original position and repeat the above actions when changing sides. 4 times on each side.
The second measure of thin waist exercise: the primary action of supine abdominal pilates
Step 1: Lie on your back, put your hands on your sides and bend your knees to inhale. Exhale and put your hands close to your knees. When the body rises, tighten the muscles of the abdomen and legs, drive the shoulders with your hands, and bring your ribs close to your hips. When you do this action, you use the strength of your stomach, not your head. Keep your chin at a distance from your chest when curled up.
Step 2: When your body is sitting, inhale and feel your abdominal muscles pull towards your spine. Then exhale and return to your original position. The whole action is exerted by your abdomen. When you lie down, try to feel each of your spines touch the ground, one at a time. The whole action is repeated three times.
Tip: If you can't do it at first, you can gently grasp the thigh with your hand, so that you can complete the action.
The third measure of thin waist exercise: supine leg contraction
This action can exercise your lower abdominal muscles.
Step 1: Lie on your back with your hands akimbo and palms facing down. Lift your legs, bend your knees at a 45-degree angle and straighten your toes.
Step 2: Keep your shoulders, abdomen and spine close to the ground. When exhaling, the thighs contract toward the abdomen until the knees exceed the abdomen. Then inhale and return your legs to their original positions. Repeat this action 3-5 times.
Tip: If you can't do it at first, you can gently grasp the thigh with your hand, so that you can complete the action.
The fourth measure of thin waist exercise: straight leg sit-ups
This action can exercise your whole middle waist and abdominal muscles.
Step 1: Lie on your back with your hands bent at your ears and elbows in line. Bend your left knee and put your right leg straight on the ground. Stretch your right leg as far as possible.
Step 2: Keep your back and hips close to the ground, and tighten your head and shoulders when exhaling, reaching the limit. Inhale and return to your original position. Repeat 10- 15 times. Then switch sides.