(A) the normal range of waist circumference (? 5%):

Female: Height (cm)? 2- 14 (cm)

M: Height (cm)? 2- 1 1 (cm)

For example, the girl's height 160cm, the standard waist circumference is between 62.7-69.3cm.

(2) Measurement method of waist circumference:

When measuring the waist circumference, you should first take off the clothes that cover the waist, make the soft ruler close to the skin, and circle it horizontally about 3cm above the navel, and the obtained value is the waist circumference.

Note: Don't inhale or exhale deliberately, just keep the normal breathing frequency.

Second, six simple waist-thinning movements

(a) dynamic plate support

Motor skills:

1, do the plate support action.

2. The core strength drives the body to rotate left and right.

3, 30 times in each group, two groups a day.

Precautions:

(1) Keep a straight line.

(2) Bend your elbows with your hands and hold your toes on the ground. If necessary, you can put a cushion on your elbow.

(2) Russian rotator

Motor skills:

1. Sit on the yoga mat and don't bend over.

2, legs bent, feet slightly off the ground, instep stretched straight.

3. The upper body leans back slightly, hands are crossed in front of you, and the waist is driven to rotate left and right.

4, 25 times in each group, two groups a day.

Precautions:

(1) First contact can be down to earth.

(3) air bike

Motor skills:

1. Lie flat on the yoga mat.

2. Put your head in your hands and lift your shoulders off the yoga mat.

3. Bend your legs, push forward and upward, and do the action of pedaling your bike.

4, 30 in each group, two groups a day.

Precautions:

(1) Pay attention to neck protection.

(2) When kicking out, keep your legs straight.

(4) Bend down to climb the mountain

Motor skills:

1, support the ground with both arms.

2. The toes of both feet point to the ground and the core is tightened.

3. Bend your legs forward in turn so that your knees are as close to your chest as possible.

4.25 legs as a group, do two groups a day.

Precautions:

(1) Keep your arms straight and don't bend.

(2) Abdominal tightening.

(5) Scissors legs

Motor skills:

1. Lie flat on the yoga mat.

2. Put your head in your hands and lift your shoulders and head.

3. Lift your legs straight and cross your legs up and down.

4, each group is 25, two groups a day.

Precautions:

(1) Don't exercise on the soft bed or sofa to avoid damaging your back.

(2) pay attention to protect the neck.

(6) Hip bridge

Motor skills:

1, lying flat on the yoga mat, legs open, knees bent, abdominal core tightened.

2. Put your hands at your sides.

3, the lower abdomen is forced upward, driving the body to stand up, and it is forbidden to use force on the buttocks.

4, 20 in each group, two groups a day.

Precautions:

(1) The leg width should not exceed the shoulder width.

(2) Don't use your hips, but use your abdominal core.

Conclusion: In order to have a beautiful waistline, besides adhering to the above six movements, a balanced diet is also indispensable. Try to stick to it for a month, sweep away the belly fat and back fat, and thin your waist, and you can easily have the ant waist like a star.