Sisters with bucket waists, look here, it can be done with just one move!

What should I do if I have a pot belly and a protruding abdomen? How to effectively slim waist and abdomen? Don’t worry, try the following exercises to slim your waist and abdomen, and say goodbye to your “potato waist”!

Side push-ups to slim waist and abdomen

Unlike ordinary push-ups that use both hands and legs together, this movement adjusts the center of gravity to one side of the body and adds a turning and pressing movement. Therefore, if you want to keep your body balanced, you must tighten the muscles in your waist, back and abdomen, and the fat stored there will naturally begin to burn!

step:

1. Lie on your side on the mat, facing left; support your upper body with your left arm, touch the outside of your left foot to the ground, and point your left fingertips forward (towards your head); put your legs together, place your right leg flat on your left leg, and naturally stack your right foot on top of your left foot;

2. Lift your hips up and lift your legs off the ground (keep your legs together) until your body is in an inclined straight line. At this point, only your left arm and the outside of your left foot are supporting your body. After maintaining balance, open your right arm and make it in a straight line with your left arm, with your whole body in an inclined "X" shape.

3. After your body is balanced, take a deep breath, keep the part below the hips still, twist your waist, bring your right shoulder and right chest closer to the floor, and let your right arm naturally draw a circle in the air, then insert it into the triangular space between your left arm and upper body as your body twists.

4. Return to the starting diagonal "cross" position, repeat 5 times and then switch to the other side.

High Difficulty Challenge:

Want to challenge yourself? If you feel your body is more relaxed and your waist and abdomen are not so tight, you may try lifting the upper leg so that it is parallel to the ground, and then turn around and press down. You will feel the twisting pressure in the middle of your body suddenly increase, and your muscles will be stretched to a greater extent.

Time guide:

Do 5 times on each side, turning and pressing down as one set. Do at least 3 sets each time, and rest for about 1 minute between each set.

If you want obvious results, do it 3 to 4 times a week. After a month, you will clearly see the effects of abdomen tightening and waist shaping.

Kind tips:

1. The shoulders and palms that support the body should be kept in a straight line. If the shoulders lean forward or backward too much, it is easy to injure the shoulder joint when twisting back into place.

2. Avoid sinking of the hips and thighs during the entire process. If the calves also start to touch the ground to support the body, the abdomen and waist will not get any stretching exercise at all.

3. Do not lift your hips when twisting and pressing your body down, and do not twist your legs too much. Keeping your lower body on the original horizontal line will allow the waist and abdomen to be stretched to the greatest extent.

4. The key to this movement is to keep your body in a straight line. You can imagine that there is a rope on the roof hooking your hips to prevent you from falling. Imprint this picture in your mind and remind yourself all the time, which can prevent your body from sinking unconsciously.