Waist fitness expert please help

1. Jog, remember to jog! Hold for 20 minutes, do sit-ups after running, and turn to one side when you get up, 20 in each group, and do 5 sets.

Next, do a side touch, the action is: open your feet at the same width as your shoulders, relax your hands and hang down naturally, bend your waist to one side and touch your calves with your left hand, then return to the original position, and then do the same with your right hand, and repeat the cycle left and right. Do this 100 times on each side.

Be sure to concentrate on your waist when you do it. This movement is mainly used to burn fat in the waist by squeezing the muscles on one side when you bend over to that side.

Do your best to do this. Properly replenish water during exercise, do not overdrink, drink a little less each time, and replenish water many times during exercise.

In terms of diet, try not to eat fried food, do not eat 2 hours before bedtime, eat more fruits and vegetables, try to go out for a walk after dinner, and maintain a good work and rest time.

Tone the waist and abdomen. The waist and abdomen is an important part of the bodybuilding of the human body, as the saying goes: "the waist is fat and stupid, the waist is healthy and beautiful" if the waist and abdomen lack of exercise, it will become muscle relaxation and no strength, and it will also cause a lot of fat accumulation, especially for female friends, because of its physiological characteristics, fat is more likely to accumulate in these parts.

1. Left and right leg press: take the sitting position and spread the legs apart (130 degrees - 150 degrees), hold the left ankle with the left hand, raise the right arm to the ear, and drive the upper body to the left side with the right arm to press and restore. Do this 8 times in a row, then switch to the other side, hold the right ankle with your right hand, and press your left arm up to the right side 8 times.

Note: The upper arm should be kept in an upright position and in the same plane as the torso at all times, preventing the arm from bending and falling in front of the body.

2. Side kicks: lying on your side. The right forearm is flat to support the upper body, and the left hand is in front of the body to assist the support.

The left and right legs are straightened together, and after overlapping up and down, the left leg is straight and the knee is kicked sideways and upwards (the upper kick is in the same plane as the torso, the toes are tensed downward, and the head is hard to reach, and the angle of the upper kick is in the range of 90 degrees - 150 degrees), and the upper kick is slowly restored after reaching the maximum angle. Kick 8 times in a row, then switch to the other side and kick your right leg 8 times in the same way.

3. Supine leg press: Lie on your back and legs, raise your arms up, grasp the object with both hands to fix your upper limbs, straighten your legs, stretch your toes, inhale in your abdomen, raise your legs perpendicular to the ground with straight knees, and then exhale slowly and controllably restore your legs, and so on for 8 consecutive times.

4. Cross your legs: sit side by side, lean back with your upper body and your two forearms behind your body. After the legs are straightened and lifted to 60 degrees - 80 degrees, the legs are 1-2 shoulder widths apart, hold for 2 seconds, cross inward so that one leg is on top and one leg is down, and then hold for 2 seconds, so that the separation and crossing are done 4 times in a row and then reverted, note:

When doing this exercise, keep your legs straight at all times.

5. Prone upper body: take a prone position, fix the lower limbs without moving, hold the back of the waist with both hands, and exert the back muscles to make the upper body stand up close to the vertical, and then return to the stomach, and do it 8 times in a row.

6. Relax the waist and abdomen: put your hands and knees on the ground into a kneeling position, first close your abdomen and inhale, bow your head and hold your chest at the same time, stretch your arms out, and "arch" your back as much as possible for 2 seconds; Secondly, bend your waist and exhale, raise your head and chest at the same time, bend your arms, so that your waist sinks as much as possible, showing the curve, and hold it for another 2 seconds, so that you can repeatedly "arch up and collapse" 8 times.

We know that the muscles of the waist and abdomen are composed of abdominal muscles, lateral abdominal muscles and back muscles, etc., among the above six methods, one or two methods exercise the abdominal muscles; 3. Four ways to exercise abdominal muscles, and the fifth way to exercise back muscles; The sixth way to exercise and coordinate the abdominal muscles and back muscles, when exercising according to the above methods, the amount of exercise should be determined according to the individual's physical condition and physiological response. If you don't feel tired after doing it, it means that the amount of exercise is small, and you can increase the amount of exercise by increasing the number and time of exercises; If your body is sore, you can reduce the amount of exercise, but don't stop exercising, keep it for a while, and your body will get used to it, and then slowly increase the amount of exercise.

The abdomen and waist are the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" exercise: supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasted 20?30 seconds.

6. Waist twisting: Hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Good luck with your workout!