1, how to thin waist
(1) basic sit-ups
1, lying on the exercise mat or carpet, legs bent at the knee on the ground, arms crossed in front of the chest.
2. Utilizing the strength of your abdominal muscles, raise your upper body toward the top of your thighs. This exercise should be short. Don't try to touch your thighs, as this can cause your lower back to overexert itself and injure itself. Keep your abdominal muscles tense throughout the movement.
3. Then use the control of your lower back and abdominals to bring your body slowly back to the starting position.
4. Do 10-12 each time for 2 repetitions.
(2)Oblique Supine Tucks
1. Lie on your left side on an exercise mat or carpet. Bend your knees with your feet slightly below your hips. Clasp your hands behind your head.
2. Lift your upper body up slightly and tighten your lower back muscles. Then return to the starting position. Take care to maintain your body's center of gravity while doing this.
3. Do 10-12 each time for 2 repetitions. Then switch to the other side of the exercise.
(3) Supine Pedal Bicycle
1. Lie on your back on an exercise mat or carpet.
2. Keep your waist close to the floor and place your hands on either side of your head and ears. Bend your knees so that your thighs are at a 90-degree angle to the floor.
3. At the same time, take your shoulders off the ground and bring your left knee closer to your right armpit, while keeping your right leg straight.
4.Using a slow bicycle pedaling motion, straighten your left leg while bringing your right knee closer to your left armpit. Stretch your legs to a position you feel comfortable with, being careful not to arch your lower back. Then continue alternating in this manner.
5. Do 2 repetitions of 10-12 repetitions that include movements on both sides each time.
(4) Seated Leg Raises
1, sit straight up on a firm, armless chair or stool, bend your knees, keep your legs off the ground, and stabilize your upper body by grasping the sides of the chair with both hands.
2. Slowly bring your knees closer to your chest, hold them for a moment, then slowly lower them.
3. Repeat 10-12 times, rest for a while and repeat.
Tip: Keeping your legs elevated requires utilizing the control of your abdominals. Concentrate on utilizing the power of your abdominal muscles to complete this movement, otherwise you'll be overloading your lower back.
(5) Vertical Leg Tucks
1. Lie on an exercise mat or carpet. Straighten your legs in the air at right angles to the floor. Bend your elbows and place your hands behind your head. Maintain a good center of gravity.
2. Slowly raise your head with your shoulders and upper back off the floor, no more than 3-5 inches.
3.To protect your neck, be careful not to pull your neck with your arms while doing the movement. Hold the movement for a while, then return to the starting position.
4.Repeat each repetition 10-12 times and do two repetitions.
(6) Supine Reverse Tucks
1.Lie on an exercise mat or carpet with your hands on either side of your body and your feet off the ground.
2. Bend your knees to 90 degrees and maintain that angle, using your waist and abdominal strength to bring your legs closer to your body, with your back pressed against the floor. Raise your hips 2-4 inches off the ground.
3. Hold for a moment and then slowly lower.
4.Repeat 10-12 times for 2 repetitions each.
(7) Half-roll sit-ups
1, lie on an exercise mat or carpet, legs straight, toes straight, hands on both sides of the body, palms facing down. Lie flat against the ground without arching your body.
2, shoulders and upper body off the ground, the body to form a C-shaped, about half the action of a sit-up. The head is raised last.
3. Then slowly return to the starting position, again with the head ending up on the ground.
4. Repeat each repetition 10-12 times for 2 repetitions.
(8) Prone Brace Pose
1. Lie on your back on an exercise mat or carpet. Put your hands together and support your body weight with your forearms. Keep your lower back straight. Stomp your toes on the floor so that your body is parallel to the ground, and stand on your toes.
2. Support is at the elbows, keep your lower back straight and your body in a straight line from your head to your heels.
3. Visualize your body as a table with two "feet" (arms and legs). Hold this movement for as long as you can, up to 60 seconds.
4. Repeat 3-4 times each time.
(9) Side Brace Pose
1. Lie on your side on an exercise mat or rug. Keep your legs together and straight, keep your upper body off the ground and bend your elbows for support. Keeping your body balanced, support your body with your forearm parallel to your feet forward. The other hand is flat on the body.
2. Use your lower back to lift your body so that it forms a straight line from your head to your heels.
3. Hold this movement as long as you can for up to 60 seconds.
4.Repeat 3-4 times on each side.
(10) Low Back Stretch
1. Lie prone on an exercise mat or carpet. Place your hands on either side of your body.
2.Gently use your lower back muscle strength to lift your chest 3-5 inches off the ground.
3. Don't stress too much and do your best to reach the highest position you can.
4, hold this movement for a while, and then slowly lower it.
5. Repeat 10-12 times each time, do 2 times.
2, thin waist tips
1, standing twisting waist thin waist
Can be practiced at noon or at night. Standing around twisting 100 (similar to the belly dance twisting action, with the help of lumbar force, rather than legs or back strength), as long as every day to adhere to, to ensure effective!
2, Clingfilm in place to thin waist method
While the Clingfilm weight loss has not been recognized by experts, but many mm still try and succeed. In fact, as long as the time wrapped in plastic wrap is not too long, the average person still does not appear to be allergic or dermatitis phenomenon, depending on the individual's physical condition. Cling film wrapped around the waist method is, in the waist wrapped in plastic wrap, in situ jogging for about 1 hour, every day to adhere to, absolutely thin, of course, to eat less at night. (Remember! An hour is the limit, do not think that the longer you wrap the better Oh, your skin needs to breathe).
3, coarse salt waist method
Crude salt has the role of sweating, it can discharge the body's waste and excess water. Buy a few bags of coarse salt at the supermarket or grocery store. Before each bath, take a cup of coarse salt with a little hot water and mix it into a paste, then apply it to your abdomen. 10 minutes later, rinse off the coarse salt with hot water, or you can massage it and then rinse it off. Or, after a bath, sprinkle a tablespoon of coarse salt on the palm of your hand and massage your abdomen directly, rubbing not too hard to avoid rubbing your skin more roughly.
If you have sensitive skin, remember to use a finer type of bath salt.
4, pick up beans thin waist method
Eat as little as possible for dinner every day, if you are not hungry, only eat three to five percent full. After the meal a little rest for ten minutes. Then pour 200 grains of soybeans on the ground every day, bend over but your legs can not bend, one grain at a time to pick up the soybeans into the table pot, repeat this action: bend over - straighten your waist - put the beans to the tabletop- - and then bend over - and then pick up the beans adhere to a month or two, not only the waist becomes thin, may be hips and legs also have unexpected surprises it.
5, leaning against the wall stand thin waist method
Similarly dinner to eat as little as possible, and eat light. Still half an hour after dinner, clench your buttocks, put your whole back against the wall, hips, back, legs, waist, head, neck and so on are as close to the wall as possible. After a few minutes your back will be very, very tired, hold on for 15 minutes. Do it once a day, a week will begin to see the effect, not only can thin waist, and legs, neck, face can also become thin.
6, massage abdomen method
This is one of the most commonly used abdominal weight loss method, the use of kneading to promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, so that metabolic wastes are discharged from the body, improve constipation. Massage method is to the navel as the center, in the abdomen to play a question mark, along the question mark massage, first the right side, after the left side, each massage 30-50, massage 1 time a day.
7, Pu-erh Tea Slimming Abdomen Method
Pu-erh tea has a significant effect on inhibiting the increase of abdominal fat. Pu-erh tea is made from the fermentation of black truffle, which, as the name suggests, is black. During the fermentation process, a puerol component is produced, which plays a role in preventing the accumulation of fat. If you want to lose weight with Puerh tea, it is best to drink freshly brewed strong tea. In addition, you should keep drinking 1.5 liters a day, one cup before and after meals, and stick to it for a long time.
So if you want to slim down your waist, if you only do localized action the effect is not very good. In addition to dietary control, but also to do the whole body exercise, such as running, swimming and so on. The first thing you need to do is to get your hands on a pair of shoes or boots that you can wear on your feet.
3, thin waist food
1, soybean
Soybean is about to ripen before the soybean, "plant meat". Rich in protein, fat, vitamins, fiber, and contains fat to unsaturated fatty acids, mainly on the human fat metabolism has a significant improvement in the role of which contains a wealth of dietary fiber, but also to improve constipation detoxification, so that the waist thin down.
2, millet
Millet has a magical stomach effect, at the same time it is gentle, no stimulation of the intestinal tract, but also easy to digest and absorb, so it is a good detoxification. Often drink a little millet porridge, not only can clear heat diuretic, but also help the body detoxification, to achieve the effect of thin waist.
3, banana
The laxative effect of banana is well known. Insist on eating one or two bananas a day, helps to eliminate toxins in the body, it is best to match with soybean milk, soybean milk containing phospholipid sugar and fiber, which helps to stimulate intestinal peristalsis, and banana mixture will produce enzymes, release the abdominal stagnation of waste gas, contraction of the waist and abdomen.
4, onions
Onions make the body's digestive ability to strengthen, accelerate gastrointestinal motility. And, in the composition of the onion has a lot of sulfur, sulfur and protein in the body after the combination of liver health is particularly beneficial, so help the body detoxification. You can choose onion soup, in addition to adding some vegetables such as celery, white radish or cauliflower and other high fiber content of vegetables, can quickly decompose the toxins in the woman's body, conducive to defecation and thin waist.
5, brown rice
Brown rice is actually familiar with the whole rice, whole rice because the surface retains the rice bran, and the composition of the rice bran is fiber, water absorption, fat absorption effect. Eat a little bit of whole rice in moderation, so that people can easily have a sense of satiety, in the whole bowel at the same time, can also detoxification. Every morning you can prepare a bowl of brown rice porridge or brown rice to make soybean milk to drink, can receive good detoxification and waist slimming effect.
6, carrots
Carrots in addition to rich fiber to extend the sense of satiety, which is rich in vitamin C and β-carotene, more to avoid fat accumulation in the abdomen.
7, garlic
Garlic is a blood purifier, garlic in the digestive process of sulfur-based compounds, can reduce bad cholesterol, and help to increase high-density cholesterol, to help dissolve fat, help to lose weight to eliminate belly fat.