Waist circumference is an important indicator of human health.
The thicker the waist circumference, the greater the risk of heart disease, fatty liver and other diseases! For women, a thick waist not only affects their health, but also their temperament, because you dare not wear tight clothes to expose your swimming circle! What are the reasons for waist fat? 1: Sedentary, leading to abdominal transverse muscle weakness, digestive ability will also become poor, fat is easy to accumulate in the abdomen! 2: Irregular work and rest, staying up late and going to bed late can easily lead to endocrine disorders and obesity.
3: often wear low waist pants and navel revealing clothes, and the coldness of the abdomen and uterus can also lead to abdominal obesity.
4: poor posture.
For example, pelvic forward tilt will make your lower abdomen droop.
Share a set of core sequence of waist and abdomen retraction for everyone.
Through the exercise of the core area, promote the blood circulation of the body, improve metabolism, and effectively reduce waist fat! Action 1.
Lie on your back, straighten your hands up, bring your legs together, exhale, tighten your core, lift your legs up, and keep them about 45 degrees off the ground, slightly roll up your body, slightly retract your lower jaw, bring your hands to both sides of your thighs, inhale and repeat for 10-15 actions.
2.
Lie on your back, with your feet in a beam angle ready to inhale, straighten your hands up, exhale, tighten your core, roll up your body, inhale, restore, repeat for 10-15 actions.
3.
Lie on your back, Bend your knees and lift up the big and small legs vertically, stretch your hands forward and exhale, close your core, keep your shoulder blades off the ground for 5-8 breaths, straighten your legs, keep your thighs off the ground for about 45 degrees, stretch your hands back and keep your shoulder blades off the ground, slightly retract your chin for 5-8 breaths, exhale, close your core, roll your upper body up, enter the big boat pose, stretch your hands forward and stay for 5-8 breaths.
4.
Land your hips, put your elbows on the side of your body, and bend your knees and lift your legs, Exhale with your legs parallel to the ground, tighten the core, turn your legs to the right and stay for 5-8 breaths.
After that, straighten your legs, tighten the core, stay for 5-8 breaths and switch to the opposite side.
5.
Lie on the right side and prepare, straighten your hands to the top of your head, tighten the core, raise your hands and legs up, hold for 3-5 seconds, and repeat the side change action for 8-10 times.
6.
Hold your hands on the ground, step your feet on the ground and enter the reverse table exhale, tighten the core, move your hips backward, and bend your hips, Straighten your legs, straighten your insteps, step on the ground with your heels, bow your back, inhale, restore and repeat the exercise for 8-10 times.
7.
Enter the oblique plank, inhale, raise your left leg, exhale, close the core, bend your left leg to the front, push up the chest, inhale, restore left and right alternation for one time, repeat the action for 10-15 times.
8.
Exit the oblique plank, support the ground with your right hand, enter the lateral plank with your right side of the body, exhale, tighten the core, and raise your left hand and left leg upward, Stay stable for 3-5 seconds for one time, repeat for 3-5 times, and then switch sides.
9.
Return to the inclined plate, exhale, tighten the core hips, twist to the left and right sides, alternate left and right for one time, repeat for 8-10 times, return to the inclined plate, exhale, tighten the core, bend the elbows into half of the four column support, inhale, restore, repeat for 8-10 times * Disclaimer: we respect originality and also pay attention to sharing.
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