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Enchantment small waist spirit 5 minutes, immediately have a small waist

It's easy to get rid of the ugly weight on your stomach effectively and quickly! Fitness experts share their exclusive skills with you. If you do a waist fat reduction exercise for 5 minutes every day, you can immediately have a small waist!

How to save effort and effectively eliminate the small meat on the stomach? Fitness experts design a 5-minute waist fat reduction exercise for you. This set of movements abandons the previous simple 'sit up' method, because sit ups can strengthen the abdominal muscles, but it can not make the abdomen flatten. The only way to flatten the abdomen is static compression or muscle pulling, such as twisting the waist, bending down to close the abdomen, and so on. Moreover, many girls' abdominal obesity results from sitting too long or incorrectly, which causes the pelvis to open too much, which can also help the pelvis to converge inward. In addition, the reason why a short 5 minutes a day can help you reduce abdominal fat lies in the fact that this group of movements combines some yoga foundation, which can achieve the effect of massaging the intestines and stomach in the process of exercise, and help the visceral digestive system accelerate detoxification. "Internal and external cultivation", two pronged approach, even if the stomach is not flat!

Many Meimei's abdominal obesity is caused by sitting for too long or incorrect, which leads to too large pelvis opening. This set of abdominal slimming exercises with Yoga Basic movements can help the pelvis to converge inward. At the same time, it can massage the intestines and stomach, and help the visceral digestive system to speed up detoxification.

Upper abdomen exercises

1 roll belly and clap hands

Lie on your back with legs bent 90 degrees off the ground, thighs perpendicular to the ground, keep your waist still and your back on the ground. Tighten the upper abdominal muscles, extend the arms on both sides of the leg, swing up and down, and beat rhythmically. 30 times as a group.

Note: the neck is relaxed and the back and waist are not off the ground. Straightening your legs can increase the difficulty.

2 Yoga shell

Lie on your back, lift your upper body, hold your left knee in both hands, pull your leg closer to your body, look for your knee with your nose, lift your right leg up from the ground, hold your posture for 10 seconds, keep your upper body still, straighten your left leg, hold your right knee in both hands, repeat the action, and hold it for 10 seconds; repeat 10 times as a group.

To note: do not hold your breath, squeezing the abdominal action is very helpful to eliminate abdominal flatulence, but also can play the role of internal organs massage.

3 Cobra

Lie prone, legs slightly separated, hands under the shoulders, two elbows side clamp, chest up, slowly push up the upper body to the maximum, keep the arm slightly bent, feel the abdominal muscles fully extended and stretched. Hold for 10 seconds, slowly bend your arms in a controlled way and relax your body.

Lower abdomen exercises

1. Foundation leg lifting

Lie on your back with your hands under your hips and lift your legs about 90 degrees. Keep the stability of the waist and abdomen, slowly drop the legs to the 45 angle with the ground, and slowly lift up once. A group of 10? 15 times.

Pay attention to: the waist in the whole movement process as far as possible to keep still.

2 boat type

Sit on the ground, legs together, lift 45 & deg; off the ground, hands flat, hold for 20 seconds, then place on your legs. A group of 10 times.

Pay attention to: the process of leg lifting should be slow, so that the lower abdominal muscles get deeper exercise.

3 air bike

Lie on your back with your arms on your side, keep your waist and abdomen stable, lift your legs and do the cycling in the air, 15 times in the forward direction and 15 times in the reverse direction.

Note: control the speed, the slower the action, the greater the challenge. Try to make the largest circle on both feet.

Side belly exercises

1 supine pendulum

Lie on your back with both arms extended horizontally on your side, palms upward; bend your legs 90 degrees and your thighs are perpendicular to the ground; twist both legs to the right at the same time, twist them to the maximum, lift the legs and twist them to the left for once. 12? 15 times in each group.

It should be noted that both knees should be kept clamped as far as possible, and the bending degree of legs should be controlled at 90 & deg;. Pay attention to breathing, exhale when lifting and inhale when falling.

2 push up, side pull in

Put your feet in the standard position of push ups, with your feet as wide as your hips. Bend your right leg. Try to find your right elbow joint with your right knee. Restore it. Change your left leg. Keep your left knee as close as possible to the left elbow joint. Complete once, 8? 10 times in each group.

Note: when the knee touches the elbow joint, the lateral abdominal muscles get the maximum contraction, and we must try our best to complete it.