Methods of waist exercises**.
1. Bend over sideways.
Stand erect. With your hands on your waist, the distance between your feet is basically the same width as your shoulders. Then inhale, stretch your hands out to your back, bend your body, bend your arms with you, and stick your hands to your waist, while stretching your upper body and legs as straight as possible, and then exhale to return to your original state. Repeat this 10-15 times.
2. Warm-up exercises.
It is important to warm up before bending sideways. Stand upright, stretch your arms out to your sides, lean your upper body slightly forward, and place your hands on your knees. Inhale and turn your upper body to the left, bending your upper body and legs as much as you can so that your body can rest on your left knee. Exhale, then turn to the right and do the same. Repeat this 5-10 times. This movement is a good way to twist the spine and promote blood circulation.
3. Seated rotation exercise.
Sit cross-legged on a yoga mat or bed with your hands clenched into fists at your waist. Rotate your upper body to the left, then pause, take 3 deep breaths, return to the original position, switch sides, and repeat. Repeat this movement 10-15 times. This movement can exercise the muscles and fat in the waist, making the waist line more obvious.
Fourth, the three-dimensional lateral flexion of the station.
Stand upright with your feet shoulder-width apart. The right hand is crossed at the waist, and the dumbbell is held in the left hand and naturally droops. Slowly bend your upper body to the left to the maximum extent and then stop, inhale at the same time, feel the muscles in your lower back tighten, and then slowly return your upper body to its original state and repeat on the other side. Repeat this movement 10-15 times. This movement can exercise the muscles and fat in the waist, making the waist line more obvious.
5. Lie flat and raise your legs to close your abdomen.
Lying flat and raising the legs and abdomen can exercise the muscles and fat of the waist and abdomen. Start by lying flat on your back on a yoga mat or bed, with your hands at your sides and your legs together, and lift them up at an angle of about 45 degrees. Hold this position and tense your lower back and abdominal muscles, then inhale and lower your legs and waist for about 10-15 cm, then quickly lift them up and repeat in the opposite direction. Repeat 10-15 times. This movement can effectively exercise the muscles and fat of the waist and abdomen, making the waist line more obvious.
6. Twist the waist and burn fat.
Stand naturally with your hands at your waist. Tilt your upper body to the left at a 90-degree angle, and at the same time tilt your hands to the left at a 45-degree angle, and straighten your arms parallel to the ground. Hold this position and inhale to slowly return your upper body to its original state, then repeat in the opposite direction. Repeat this movement 10-15 times. This movement can effectively exercise the muscles and fat in the waist, making the waist line more obvious. It can also stretch the muscles and bones of the upper body, thus slimming the upper body.