What kind of exercise can thin the waist? A slim waist is a sign of a girl's good figure. The waist is the easiest place to accumulate fat, but it is difficult to get rid of it, which makes people very headache. Let's take a look at what kind of exercise can thin the waist.

What kind of exercise can slim the waist 1? Fast waist thinning 1: arm flexion.

Lie flat on the floor, hands straight to the top of your head, hands crossed and knees bent. Then forcibly lift the upper body and shoulder surface, try not to stretch your neck and keep your arms straight.

Fast thin waist 2: supine board exercise

Hold the handle of the supine board, straighten your body forward, and bring your body back with abdominal muscles, which can play a good role in slimming your waist and abdomen.

Fast thin waist 3: legs straight and thin abdomen exercise

Lie flat on the floor, lift your legs up at right angles to the floor, put your hands on your head or straighten your arms up, and force your legs up. Then lower your legs and arms. Repeat.

Fast thin waist 4: Lie flat, lift legs and abdomen.

This action takes advantage of the strength of abdominal muscles. Lie on your back, put your arms on your sides naturally, cross your legs, lift your legs with the strength of your abdominal muscles, bend your knees, then put down your legs and repeat this action. This action is relatively simple and easy to learn, but you must use abdominal strength, not leg strength.

Effective methods of exercise and thin waist.

First, the dumbbell bends laterally.

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.

Second, the leg bends.

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.

Third, the pull-down movement

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.

Matters needing attention in exercising thin waist

1, not deep muscle group.

When it comes to reducing stomach, people often only pay attention to the action of sit-ups, but although they exercise to muscle groups, they don't exercise to deep muscle groups and burn fat, so of course, the swimming ring has been pestering you.

2. Focus only on burning fat.

In fact, sports should not be just a part of it. Burning fat and exercising muscle groups are very important. Muscle training will make your figure look better and more beautiful.

3. Wrong muscle group

The real abdominal core muscles should be in the front. If you really can't correctly grasp the position of muscle groups, then tighten your abdomen with a simple stick!

What kind of exercise can thin the waist 2. What does the thin waist exercise include?

1, supine hip lift

First, lie on your back in bed, bend your legs, and naturally put your hands on your sides; Then slowly lift the hips with the strength of the heel; After lifting the buttocks, slowly lower to the starting position. Lift and put it down as a group, and it is appropriate to repeat five groups. You can also increase the lifting height according to your own bearing capacity, or use a heel to support strength. This action can not only thin the waist, but also help tighten the hips!

2. Lie on your side and lift your legs

First lie on your back in bed, then lie on your side and support your head left and right; Put your right hand in front of you to support your body, then lift your right leg, do side leg lifting exercises, and curl your left leg. When doing this action, keep your body straight, don't bend, and try to slow down. Repeat this action 20 times on each leg.

3, prone shoulders.

First of all, lie on the bed and straighten your arms forward; Then slowly lift the upper body to the highest point (note that the head also needs to be slightly raised); Slowly put down your body and return to your original position. Note that when doing this action, keep your abdomen and below close to the mat, don't put the mat in it, and don't use too much force. Repeat the previous action 10 times.

Second, what are the thin waist foods?

1. grapefruit: the acidic substances in grapefruit can help increase the digestive juice in your body, thus promoting your digestive function. At the same time, it is also rich in vitamin C, which can not only eliminate your fatigue, but also help you beautify.

2, kiwifruit: kiwifruit contains a lot of vitamin C, and contains dietary fiber and rich' potassium', which has the unique effect of preventing your constipation, helping you digest and beautifying your skin, and kiwifruit is available all year round.

What exercise can slim the waist? 3 First, lie on your back and lift your hips. Take a supine position in bed, bend your legs, then put your hands on your sides, slowly lift your hips with your heels, then slowly put them down and repeat this action. After that, you can increase the height of hip lift according to your own tolerance, so that you can slim your waist and lift your hips.

Second, lie on your side and lift your legs. Lie on your side on the bed with one hand supporting your head and the other hand in front of you to support your body. After that, lift the thigh to do side leg lifting exercise, and the other leg is slightly bent. When doing this action, everyone must keep straight and don't move too fast.

Third, put your shoulders on your stomach. After lying prone on the bed, straighten your arms, then support your upper body, and let your body fall slowly when you reach the highest point. When doing this action, everyone must pay attention to tightening the abdomen.

Fourth, lateral bending. Hold equally important dumbbells with both hands, then bend your elbows slightly, raise your hands above your head and keep your back straight. Then bend your body as far as possible to the right, then to the left, and so on.

Fifth, the bow extends. Hold a dumbbell in each hand, raise it above your head and bend your elbow, then pull the dumbbell to the position of your chest, and then restore your original posture. Repeat this action every day during practice.

Waist fat can not be formed in a day or two, and it is not possible to lose weight in a day or two, so everyone must be patient on the way to lose weight. Adhere to thin waist exercise every day, adjust diet, reduce the intake of high-fat and high-calorie foods, and eat as many fresh fruits and vegetables as possible.