Beauty Guide: office workers are most worried about the small meat in the waist and abdomen. The waist and abdomen are the parts where the body is most likely to store fat. What can be done to eliminate the fat here? Here is a set of weight-loss Yoga course for you. Five yoga movements can effectively reduce waist circumference and help you to find a flat abdomen. Now let's start learning!
1. Fold legs and sit forward
Sit on the ground with your legs bent, knees folded, heels close to your hips, and your hands around your ankles. Bend your elbows with both hands and slowly bend your upper body forward until the body fits the thigh. Stop 5-10 breaths, and then slowly straighten up to sit. Repeat 20 times.
2. Double leg lifting
Lie on your back with your legs raised and folded, knees slightly bent. Put your hands on your side, palms down. Inhale, tighten the abdominal muscles, exhale with palms on the ground, lift and extend both legs, stop for 5 seconds, and then relax. Repeat 10 times.
3. Plough type
Step 1 lie on your back, bend your elbows to support your waist, and stretch your legs together. Inhale, tighten the abdominal and leg muscles, exhale, bend one foot to lift up, and then lift the other foot up the same way, two legs together, vertical to the ground. Inhale, exhale, the legs to the head of the landing, until the toes, elbows on the ground, palm support waist assist. Stop 20 breaths.
Step 2 keep your toes off the ground, lift your legs so that they are parallel to the ground. Stop 20 breaths. Then bend your knees and slowly return to your lying position to relax.
4. Bridge
Lie on your back, bend your elbows, lift your waist, and hold your hands under your waist. The legs are shoulder width apart, the soles of the feet are slightly opened outwards, and the knees are bent, and the heels are close to the hips. Inhale and tighten the abdomen and buttocks. When exhaling, lift the buttocks off the ground so that the thighs, hips, abdomen and chest are on the same plane. At this time, the elbows support the ground as the support point, and the chin retracts. Stop 3-5 breaths, then slowly lower and return to lying position. Repeat 3 times.
5. Baby style
Sit on the ground with your legs together, the instep of your feet on the ground, lift your arms up and palm forward. Bend your upper body forward slowly, then extend your hands forward until your forehead touches the ground, your arms straighten, and your palms press on the ground. Keep 10-20 breaths and relax. (