The first episode:

Lie flat, legs together, straighten your body and use the strength of your waist and abdomen.

The back and hips are also straight up, away from the contact surface.

Then slowly put it down.

The number of repetitions is measured according to one's own ability.

The second episode:

Lie flat and put your hands behind your head.

When straightening your knees, you can use the strength of your waist and abdomen to sit up and lie down.

The number of repetitions can be measured according to one's physique.

The third episode:

Lie flat, lift your legs up with the strength of your waist and abdomen, and at the same time, lean forward, put your arms flat and bend your body.

Try to make your arms and legs touch each other.

You can decide the number of repetitions of each exercise according to your ability.

The above three groups of actions can be carried out separately or in combination. If you don't be lazy for 10 minutes every day, the slim waist in your dream will appear soon.

Abdominal calisthenics

1, lunge leg press action

Lunge leg press action

Objectives: Abdominal fat, triceps, buttocks and quadriceps.

Stand with your feet open, hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees.

The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot.

Do left and right feet 16 times.

2, jumping action

Jumping action

Target: Abdominal muscles, buttocks and legs.

Stand with your feet open, hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot.

When landing, put your feet together.

Do left and right feet 16 times.

Step 3 throw the ball

spell Throw

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Stand with your feet open, hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Lunge to the right with your right leg.

Swing your upper body to the right

Return to the posture of standing on your right foot and turn left.

Stretch your right arm diagonally (like throwing a ball).

Do 16 times in each direction.

chinese medicine massage

1, stimulate points on the back and waist.

Waist acupuncture points are: pulse point, located at the top of the eleventh rib, the same height as navel; Abdominal cleaning point, located along the nipple line, is 3 cm lower than navel. The back acupoints are: Jingmen point, located at the top of the twelfth rib; The point of Fructus Aurantii Immaturus is located 5 cm below the second lumbar disc herniation.

Press, knead, pinch and pinch these acupoints and their related muscles with your thumb, forefinger or two or three fingers.

2. Knead and massage the waist with pulse.

The vein is located at the vein point, which is the thinnest part of the waist. Regular massage of this meridian has a good effect on reducing waist fat. You can pinch, knead and lift the pulse with both hands from the front and back directions.

3. Massage stimulates abdominal muscles

If you use strong stimulation to massage the rectus abdominis and oblique abdominis, you can also make your waist lose weight. The specific technique is the same as massaging the waist with pulses.