How to exercise the muscles on both sides of the waist

For someone who wants to lose weight or has a beautiful abdominal and waist curve, it is very important to understand how to exercise. After a period of training, you will generally have a vest line (mermaid line), which is more beautiful and can increase your charm index. Exercises for the abdomen and waist are also a means of health care. Now, let’s take a look at how to exercise the abdomen and waist!

1. Sideways bending exercise: Stand upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, neither your legs nor your arms should bend, inhale, then return to the original position, and exhale. Change direction and repeat. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bringing your thighs close to your abdomen; then exhale and slowly return to the original position. Repeat 8 times.

3. Leg raise and abdominal contraction: mainly develop the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After you have done this exercise evenly, continue to do the same movement with your knees bent. Repeat 8 times.

4. Seated flexion and tuck: mainly for developing the upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain balance, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground.

5. “Bicycle riding” exercise: supine position. Alternately flexing and extending your legs, imitating the motion of riding a bicycle. Your movements should be quick and flexible, and your flexion and extension range should be as large as possible. It takes 20 to 30 seconds.

6. Twisting the waist: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above are the methods for exercising the abdomen and waist. It is best to stick to them every day. If you can't stick to it every day, you should train for at least two hours a day, four days a week. When you first start training, don't do too much exercise. Once you start to get used to it, you can add a little more training every day. You must persist. If you can't, it will not have the effect of exercising your abdomen and waist.