In the fast-paced modern life, many people are prone to stiffness and lack of flexibility in the waist and abdomen muscles due to long-term sitting work or bad living habits, which not only affects the appearance of the body, but also may have a certain impact on physical health. Yoga is a time-honored form of mind-body training that has a significant effect on shaping a beautiful abdomen and a supple waist. Here are seven simple yoga poses that you can practice every day to help you soften your waist and make your abdomen more beautiful.
Mountain pose is the basic posture of yoga and helps to tone the breath and body form. Stand with your feet together or slightly apart, the soles of your feet flat on the floor, and your knees in the same direction as your toes. Tuck your abdomen and chest, and your hands hang down naturally. Take a deep breath and feel the stretch in your waist and abdomen.
The boat pose mainly exercises the abdominal muscles and improves the flexibility of the lower back. Sit on a cushion with your legs together and your hands at your sides. As you inhale, lift your upper body with your abs and raise your arms straight above your head. Hold for a few seconds and slowly lower your body as you exhale.
The bridge pose helps to stretch the muscles in the lower back and back of the thighs, strengthening the abdomen. Lie on your back on the mat with your legs bent and on the floor, with your hands at your sides. As you inhale, use your abdominal strength to lift your hips and waist so that your body is in a straight line. Hold for a few seconds and slowly lower as you exhale.
The four-pillar kneeling position strengthens the upper limbs and abdomen, and improves the flexibility of the lower back. Kneel on the mat with your hands shoulder-width apart, palms just below your shoulders and knees hip-width apart. As you inhale, lift your hands and knees off the ground and hold for a few seconds before exhaling to return.
The Warrior Pose works the muscles of the abdomen, waist and thighs to improve the body's balance. Stand on the mat and take a big step forward with your right foot, turning the ball of your foot straight so that your left knee is on the same as your toe. Stretch your hands upwards and feel the stretch of your waist and abdomen. Hold for a few seconds and switch to the other side.
Torsion can deeply massage the abdominal organs, promote intestinal peristalsis, and eliminate problems such as constipation and bloating. Sit on the mat with your legs straight forward or bent and your feet on the ground, placing your right hand on the outside of your left leg and your left hand above your right shoulder. As you inhale, twist your body to the right and feel the stretch of your abdomen. Hold for a few seconds and then revert to the other side.
Fish Pose helps to relax the lower back muscles, improve blood circulation, promote digestion and detoxification. Lie on your back on the cushion with your hands crossed over your chest and lift your upper body up. Then place your hands straight on the ground and tap your head lightly. Hold for a few seconds and then slowly restore.
The above seven yoga poses have a significant effect on softening the waist and shaping the abdomen. Practicing these movements on a daily basis will not only make your waist more supple and flexible, but also promote good health and balance. During the exercise, you should pay attention to the coordination of breathing and the accuracy of movements, and adjust the intensity and time of the exercise according to your physical condition. If necessary, seek guidance from a professional coach.