What are some simple waist-slimming exercises? It is easy to accumulate fat in the abdomen, and it is easy to have a "swimming ring" or even a bucket waist. If you want to have a tight waist, you must work hard on sports. Thin waist exercise is actually not complicated at all. Let's take a look at the simple waist-thinning exercise.
Simple waist-slimming exercise 1 1, Russian twist
This group of thin waist exercises can not only tighten the abdominal muscles, but also exercise the muscles on the waist side, reduce abdominal pain and abdominal pain, and also reduce waist fat.
Practice: sitting on the ground, knees bent about 45 degrees, upper body and thighs are also 45 degrees. Support with the strength of the abdomen, hold with both hands and twist the waist left and right. When twisting the waist, it is better to cross your elbow with your opponent's thigh.
2. Lie on the ground and touch your heels
This thin waist exercise can exercise the waist muscles and make the leg lines firmer.
Practice: lying on the ground, knees bent about 45 degrees, using the strength of the lower abdomen to make the upper back off the ground, hands straight forward, right hand touching the right heel in turn, left hand touching the left heel. In the meantime, you should use your waist to launch strength.
Step 3 tuck in
This group of waist-thin exercises is similar to the principle of sit-ups, which can also exercise abdominal muscles and consume abdominal fat to achieve the effect of reducing abdomen and waist.
Practice: lie flat on the ground, put your hands on your ears, tighten your abdomen, bend your upper body with the strength of your abdomen, and bend your feet at the same time, preferably with your elbows touching your knees.
4. Side plate bracket
This kind of waist exercise can exercise the core muscle group, make the abdominal muscles more compact, and consume excess abdominal fat, and also exercise the waist muscles and tighten the waist curve.
Practice: When hitting the body sideways, first support the upper body off the ground with your right hand, bend your right foot backwards, and touch your left toe with your right hand, right hip and left toe as support points, then lift your hip with the strength of your waist and abdomen, so that your right foot only touches the ground with your knees, and your right hip touches the ground again when landing.
The above waist-thinning exercise can focus on exercising the muscles of the abdominal core and waist side, which is helpful to reduce abdomen, tighten abdomen, slim waist and reduce waist circumference. And all the movements are entry-level, even in bed, without special equipment, which is very convenient! Girls who have no exercise habits can do it easily, but remember to warm up first and do what you can when doing the above thin waist exercises, and try to increase the time and difficulty as much as possible after getting used to it, so as not to hurt your waist!
Simple thin waist exercise 2 parallel plate type
1, on the ground, the upper body is lifted, the upper arm is on the ground, and the heel is hooked to the ground, making preparatory movements.
2, the stomach is exerted, the whole body is lifted up, the heel continues to extend in the opposite direction to the floor, and the line from the back to the waist is parallel to the ground.
Victory style
1. 1/3 Sit in front of the edge of the chair, with thighs parallel to the ground and calves at 90 degrees to the ground.
2. With the help of the strength of the abdomen, the knees of both knees are lifted upward, hands are gently placed under the knees, and the body is tight. You can feel the muscles around the navel contracting.
Quadruped type
1, kneeling on the ground, hands straight, right under the shoulders, four legs.
2, the right foot and left hand straight at the same time, toes, fingers continue to stretch.
3. The straight right foot extends horizontally outward, while the left hand pulls horizontally outward. The more effective the back is. After staying for 5 seconds, switch left and right and repeat the action.
Feet-lifting posture
1. Lie flat on the ground and lift your feet until your thighs are perpendicular to the ground. Bend your knees and put your hands behind your head.
2, hands lightly on the back of the head, beginners use the strength of the abdomen to make the head off the ground, advanced shoulders off the ground, advanced the whole scapula off the ground.
3. Turn your upper body to the right. The distance from chin to chest should not be less than the width of a fist. Keep your lower body still. After staying for 5 seconds, return to the action 1 and do the other side.
Limb balance type
1, lie flat on the ground, raise your legs until your thighs are perpendicular to the ground, bend your knees, keep your waist close to the floor, and put your hands straight on your knees.
2. Beginners: Move the left leg down slowly, straighten the right hand, keep the fixed point for 5 seconds, then resume and exchange left and right.
3. Advanced: The legs continue to move down, and the closer to the ground, the stronger the strength of the core muscles, so as to maintain the balance of movements.
Pull back type
1. Lie on the ground, put your hands straight at your sides, and do preparatory actions.
2. Lift your waist and try to lift your upper body backwards. It feels like someone has been holding your hand.