The living standard is getting better and better, and people’s diet is getting better and better. So now the problem of obesity is getting more and more serious. In fact, the most important thing is the fat in the waist. Here are some actions to reduce the waist and abdomen fat.
Action 1: side waist stretch
1. Sit cross-legged, put your hands on your knees, crest the spine straight, and feel the chest open, this is a preparatory action.
2. Support the left palm with your right hand, stretch your head to the left, stick your hips to the ground, stop 5 breaths, and go back to step 1.
3. Repeat step 2 for the side, and extend the left hand to the right side of the body, which can effectively extend the lateral waist muscles.
Action 2: Turn and twist
1. Sitting cross-legged, hands folded, the tip of the thumb leaning against the chest, helping to twist the waist, the hands are not easy to move, avoiding the application of force points or the shift of the center of gravity. Don’t hunch your chest open, this is a preparatory action.
2. Maintain the same motion above the waist, tighten the waist and abdomen, and twist the body to the left. When the waist turns, the shoulders and arms do not move. Stay for 5 breaths and go back to step 1. Repeat steps 1~2 for another side.
NG: Be careful not to hunch your shoulders when your body is twisted.
Action 3: Raise your legs in a prone position
1. In a prone position, with your feet on the ground, your forehead lies on the back of your hands that overlap.
2. The abdomen is tightened, the shoulders are lifted up to lift the chest off the ground, but the hands do not leave the forehead and the legs are lifted off the ground, and the knees are bent. This action can exercise the strength of the core muscles of the abdomen.
Action 4: knee bending
1. Lie down with your feet together, with your elbows bent 90 degrees on both sides of your head and palms facing up to open your chest. This is a preparatory action.
2. The abdomen is tightened, the knee is bent 90 degrees and the legs are raised until the calf is parallel to the ground.
3. The upper body does not move, keep your knees together, keep your feet as close as possible to the ground on the right side of the body, but do not touch the ground, stop for about 3 to 5 seconds and then return to step 2.
4. Repeat step 3 for changing sides and stop for 3~5 seconds.
NG: Pay attention to keep your knees together when turning your feet.
Action 5: lateral exercise
1. Lie on your side with your forearm in your right hand to lift your upper body off the ground and your left hand in your waist. The left knee is bent and can take one step to the front of the right leg, this is a preparatory action.
2. Push the buttocks up with the power of tightening the abdomen, make the upper body to the left leg as straight as possible, feel the waist and abdomen sore and shake slightly, stop for about 5~10 seconds and return to step 1, repeat 5 times and then change the side.
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