There is a Boga man who doesn't look particularly fat, but his upper body is swollen, especially on both sides of his waist!

Today, I will share with you a set of yoga sequences for thin abdomen and waist, which can effectively tighten the fat on both sides of the waist and quickly close it!

Tip: You need to prepare two dumbbells. If there are no dumbbells, you can use mineral water instead.

0 1

Standing in the mountain posture, inhale with a dumbbell in each hand, raise your hands horizontally, exhale upward with your fist eyes, retract your core, move your upper body to the left and then to the right, and keep still once below your hips. Repeat the exercise 10- 15 times.

02

Keep standing, put your right hand on your side, exhale upward with your left hand, retract your core, bend your body to the right, and extend your left hand obliquely upward 10- 15 times, and change to the other side.

03

Feet are separated by one leg, toes and knees are bent outward, knees and hips are bent downward, and they extend into the spine that inhales like a goddess. Lift your hands horizontally and exhale, bend your body to the left, find your right knee with your left hand and stretch your right hand over your head, keep your chest and navel forward 10- 15 times, and switch to the other side.

04

Exit from the goddess, enter the triangle to stretch and inhale, rotate the right hip outward, turn the tip of the right foot to the right to exhale, tighten the core, bend the right hand to the ground dynamically, stretch the left hand to the sky 10- 15 times, and switch to the other side.

05

Exit the triangle stretching, enter the soldier's second inhalation, right hip external rotation, right knee vertical heel exhalation, tighten the core, squat to the left, bend the left leg to inhale, find the left foot with your right hand 10- 15 times, and then change to the other side.

06

Kneel on your knees, step across your right leg and enter the bolt position. Inhale, straighten your hands up and exhale, tighten your core, bend your right hand to the right and put it on your right knee. Put your left hand over your head, take 8- 10 breaths, and change sides.

07

Keep the foundation of the last movement, land with your left hand, abduct your right hip, lift your right leg upward, exhale, retract the core, bend your right elbow to find your right knee 10- 15 times and then switch to the other side.

08

Exit the last action, enter the inclined plate to inhale, hold the ground with your right hand, exhale sideways to the right, tighten the core, turn your body to the right, touch your right wrist with your left hand, inhale, restore, repeat the exercise for 8- 10 times, and change to the other side.