1, chair slimming exercise method
You can slim your waist with a chair. White-collar women are very happy to hear this. Let's see how to do it.
First of all, you can do active abdominal muscle strengthening exercises. Kneel down to shoulder width, put your hands on the chair surface, keep them shoulder width, and point your toes to the ground. Then exhale slowly and straighten your feet back. At first, you can use one leg to support 10 seconds, and then slowly change to two feet, increasing to 30 seconds. When your feet are straight back, you can feel the strength of your abdomen, and your abdomen should be contracted. Remember not to hold your breath.
The second move, you can do abdominal muscle and core group training. Sit in a chair, lean back against the back of the chair, hold the armrest with both hands, and gently touch the ground with your toes. Lift your legs and exhale slowly, about 10~ 15 cm from the ground, and then put your legs down when inhaling. Repeat 10~ 15 times as a cycle. Pay attention to keep your back straight, and don't shrug or hunch over, which is harmful to your spine.
Finally, stretch the lateral waist muscles. Sit in a chair, slowly turn the upper body to the left while exhaling, keep the lower body in the same sitting position, stop 15~30 seconds, and return to the original position. Then switch to the right and repeat. Do it two or three times on each side, which helps to stretch the side waist and abdomen muscles and core muscles.
2. Thin waist exercise
Thin waist exercise:
Abdominal oblique muscle movement 1:
Hold 0.5~ 1 kg dumbbell in both hands. Feet apart, shoulder width apart, hands stretched forward. During this period, you should realize that your shoulders are far away from your ears, and don't press hard on your shoulders.
Abdominal oblique muscle movement 2:
Arms straight on the right. At the same time, pay attention to your arm reaching back to the right. Pay attention to the lower body and try not to move.
Abdominal oblique muscle movement 3:
Slowly turn back to the front and stretch your arms to the left. The same action goes back and forth 30 times left and right. In the meantime, be careful not to cause a reaction. Breathe right 1, breathe front 1, breathe left 1, and take 1 action slowly. How do you feel? Do you exercise your muscles when you feel light load? The key point of weight-bearing exercise is not to wave heavy objects, not to cause reactions, to exercise slowly and realize that your muscles have increased after exercise.
Rectus abdominis movement 1:
Hold the dumbbell of 1-2 kg in both hands. Spread your feet slightly, chest out and abdomen in, and adjust your posture.
Rectus abdominis exercise 2:
Stretch your hands forward and take a step back with your right foot.
Rectus abdominis exercise 3:
Stretch your hands forward and your right foot backward, causing your left knee to be 90 degrees. During this period, your shoulders and ears are far apart, so don't exert any force on your shoulders.
Transverse abdominal muscle movement 1:
Raise the dumbbell with both hands, open your feet with your shoulders, and straighten your hands flush with your shoulders. During the period, hold the dumbbell in your hand, pay special attention to chest, stretch your waist, don't fall behind, don't exert yourself on your shoulders, and keep your neck stretched.
Transverse abdominis exercise 2:
Slowly touch the dumbbell of your right hand to your left foot and tilt it to the left. In the meantime, keep your knees stretched and touch wherever you can. Don't force yourself. The raised arm should also be consciously extended.
Transverse movement of abdominal muscles 3:
Go back to the front, touch the dumbbell in your left hand with your right foot, and lean to the right. This action is repeated 15 times.