1, a simple and practical waist-thinning trick
Fast waist-thinning exercises 1:
Methods: Sitting posture, eyes looking straight ahead, left leg bending, outer leg touching the ground, right foot crossing left foot on the outside of thigh, toe of right foot leaning forward, arms hanging naturally, five fingers opening to hold the floor, and body in a triangle shape.
Effect: You can tighten the oblique abdominal muscles and lateral abdomen, exercise the muscles of the lower back, and often do this action to improve the fat that is not easy to lose at the lower back. In addition, you can also exercise rectus abdominis, promote fat burning in waist and abdomen, and modify hip lines.
Key points: the ischium on both sides should be close to the floor, and the calf and sole should be in a straight line when lifting the foot. Repeat this action for 20 times, then rest for 30 seconds to 1 minute, and practice for 20 times, 3 times at a time.
Fast waist-slimming exercise II:
Method: This action is very simple. Hold your right leg and knee with your left hand, draw your thighs closer to your body, and hold your chest and abdomen.
Effect: Practicing this trick can make the oblique abdominal muscles tighter, and also tighten the muscles of the lateral abdomen and the muscles of the lower back. Regular exercise can reduce the side waist fat that is difficult to reduce. A little exercise of rectus abdominis can also promote the burning of waist and abdomen fat and achieve the purpose of shaping waist and buttocks.
Key points: When exercising, the sciatic bones on both sides should always be close to the floor, and the calf and sole should be in a straight line when lifting the foot. Because this action is very simple, you may do it 20 times in a row, then take a break and repeat it for a group of 20 times, a group of 3 groups.
Fast waist-thinning exercise III:
Methods: the right shoulder was extended backward, and the line of sight deviated with the direction of shoulder movement. Put your chin on your right shoulder, straighten your right arm and keep breathing for 3 ~ 5 times. After that, the body returns to the initial state, and the other side repeats this action in the other direction.
Effect: This little gesture can exercise the abdominal oblique muscle to make it more compact, and it can also tighten the muscles of the lateral abdomen and lower back, eliminate the fat that is difficult to reduce in the lateral waist, improve the waist line, and exercise the rectus abdominis to help eliminate the fat in the waist and abdomen and beautify the hip line.
Point: The point of this action is the same as the previous step. Keep both ischias close to the floor. When lifting the foot, the calf should be in a straight line with the sole of the foot. This action is performed 20 times in a row, in 3 groups, and each group can rest for 30 seconds to 1 minute.
Fast thin waist exercise 4:
Methods: Lie flat on the floor, relax naturally, bend your knees and keep your feet close to the ground.
Effect: It can exercise the abdominal oblique muscle and make it more compact. In addition, you can also exercise the muscles of the lateral abdomen and lower back to make them present the most perfect lines. Regular practice of this movement can reduce the side waist fat that is difficult to reduce and shape the hip line.
Key points: when practicing, the lateral sciatic bone should be close to the ground, and the calf and sole should be in a straight line after lifting the foot. The movement is not difficult, so you can do it for 20 times in a row, and then rest for 1 minute before doing the next group of 20 times. * * * Do 3 groups.
Tip: Practicing these small moves often can help you slim your waist quickly, with remarkable results, and shape beautiful body lines.
2. How to keep fit with yoga balls?
Action one
1. Press one leg on the fitness ball, bend your arms and cross at the back of your head.
2. Slowly stretch the whole body to the left, repeat the action many times, and then practice on the other side.
Action 2
1. Keep your legs as far apart as possible, lift your left arm and slowly stretch your body to the right.
2. Hold the ball in your right hand until your left arm is parallel to the ground.
3. Take a deep breath, hold the action for a few seconds, and then repeat the action on the other side.
Action 3
1. Put the ball under your crotch, bend your knees 90 degrees with your front legs, and completely touch the ground with your feet and palms.
2. Take the ball out of the crotch, hold it high and keep your arms straight for 30 seconds.
Action four
1. Push-ups, feet on the yoga ball, instep down.
2. Put your hands on the ground, and the distance between them is shoulder width. Abdomen tightened, arms straight.
3. Bend your knees and pull the ball to your left shoulder. Then push it out and pull it to the right, and repeat 10~ 15 times.
Action five
1. Lie flat on your back and clamp the ball tightly between your ankles. Stretch your hands to your sides, palms down to keep balance. Then lift your legs and make a 45-degree angle with the ground.
2. Try to rotate your legs to the right while keeping your shoulders close to the ground, then return to the center position and then rotate to the left.
3. Rotate 10~ 15 times on each side, and keep the trunk straight and the spine curve natural throughout.