How to get a thin waist How to get a thin waist

A woman's waist must be the part she cares about most. Some women do not allow any fat on their waists, so that they will look more beautiful when wearing clothes. So how to train for a thin waist? What are the methods to train the waist?

1. You can reduce fat and muscle around your waist by riding a bicycle.

During cycling, our legs are constantly moving, and the waist and hips are also involved in the exercise. As long as you exercise, fat will be burned and muscles will be broken down. It is a slow process to reduce waist circumference. After a period of cycling and exercise, the waist circumference will gradually become smaller.

2. You can reduce your waistline by playing hula hooping

We choose the hula hoop that suits us according to our needs, and then hang the hula hoop around our waist and start rotating it half an hour to an hour after eating. It is best to rotate the hula hoop for more than half an hour every day. Rotating the hula hoop can not only reduce our waistline, but also has a good exercise effect on our chest muscles and back muscles.

3. Doing sit-ups every day is also good for reducing our waist circumference, because when doing sit-ups, the fat in our abdomen and waist will be exercised. During the exercise, the fat in the waist and abdomen will be burned, and our waist circumference will slowly shrink.

4. Brisk walking can also reduce waist circumference. During brisk walking, the waist is constantly twisting. The movement of the waist muscles will burn excess fat in the waist and break down excess muscle protein. With continuous exercise, our waist circumference will slowly shrink.

5. We can also slightly open our legs, bend down, straighten our arms, and try to touch our toes with our fingers when bending down. Then stand up and do the same exercise again. Repeat this 10 to 20 times a day, which is also good for reducing waist fat.

6. In addition, we can also do some exercises to reduce waist circumference. While exercising, we should also appropriately limit the intake of calories in our diet and try to eat less junk food, because junk food is mostly fried food with high calories. With the combination of exercise and diet, our waist circumference will gradually shrink.

1. Simple abdominal exercise

This exercise is simple but very effective. Lie on the ground with your legs straight, then lift them up and put them back down without touching the ground. Repeat 15 times.

Exercise density: 3 to 4 times a day, 15 times each time. Remember, grouping is important.

2. Sit-ups to train your abdominal muscles

Don't be afraid of muscles when you hear about them, or those big muscles. In fact, it's not like that. Muscles exist in each of us to a greater or lesser extent, and the method here is just to develop a little bit of small muscles and a little bit of curves, so don't worry.

1. Bend your knees to 60 degrees and use a pillow to support your feet.

2. Put your right hand on your left knee and lift your body until your shoulders are off the ground. Do this 10 times, then switch hands and do another 10 times.

3. Breathing exercises the side abdominal muscles

1. Relax your whole body, inhale a lot of air through your nose, and then exhale slowly through your mouth. After exhaling about 70% of the air, hold your breath.

2. Contract your abdomen, let the air rise to the top of your chest, then inflate your abdomen to let the air descend to your abdomen.

3. Raise the air to your chest, then lower it to your abdomen, then slowly exhale through your mouth. Repeat 5 times, two sets in total.

4. Turn around to train the internal and external oblique muscles

1. Stand on your left foot, lift your right foot, hold it with both hands and twist your body hard, touching your left elbow to your right knee.

2. Alternate left and right 20 times.

When doing fitness and waist training, you must first actively protect yourself, avoid overtraining, and gradually increase the time and intensity of exercise. Before exercising, you must actively warm up and avoid being anxious, otherwise it may cause muscle damage. After exercise, you should pay attention to supplementing more fresh vegetables and fruits and high-quality protein diet. After fitness and waist training, you must strengthen warmth, avoid catching cold, and sleep on a hard bed to rest. You must also actively correct your waist posture, avoid sitting or standing for long periods of time, and avoid excessive bending.

1. Start with simple stretching exercises and gradually strengthen the waist strength. The easiest exercise is standing forward bend, which is to stand relaxed, then cross your hands and raise them above your head with your palms facing up, and then slowly bend your upper body and arms to the left and right. It should be noted that in the early stage of practice, do not be too aggressive and press down too much, otherwise the exercise will not benefit you but will hurt your waist. You should proceed step by step.

2. A simple waist exercise is to bend left and right. Stand with your feet slightly apart, hold your hands above your head, and then bend your entire upper body including your arms to the left, about 30 to 45 degrees, then return to normal and bend to the right, and repeat. The initial exercise should also not be high-intensity, and do not twist the angle too much to avoid straining the waist muscles.

3. Sit-ups are also suitable for people with bad waist. I don't need to explain how to do sit-ups. Here are some key points: you can set goals and do them step by step. You can do a part each time, then rest for a few minutes and continue.

4. Badminton is a leisure sport that exercises the waist and the whole body. People with bad waists may have fewer opportunities to participate in full-body activities. If the weather is good, you may want to go outdoors to play badminton. Do a good warm-up exercise, and don't play too hard. Badminton is a good exercise for the recovery of waist strength.

5. The last kind of exercise that is extremely suitable for people with bad waist is swimming. In water, the buoyancy can relax the waist muscle group very well, and swimming has a good exercise and recovery effect on the lumbar spine and spine. The secret is that swimming is a non-weight-bearing exercise, which is very beneficial for joint exercise.