The easiest way to exercise your waist

Nowadays, many people need to sit for a long time when working, and people have less and less time to exercise, so many people have a lot of fat accumulated around their waists, which affects their figure and appearance. At this time, you can use some of your free time to exercise your waist. Many of these exercise methods are relatively simple and convenient, and are more suitable for people who do not have a lot of time to exercise.

Stand with your legs shoulder-width apart, hands on your hips, and then steadily bend and extend your waist 5 to 10 times each. Try to relax your waist muscles when exercising.

Hands climbing feet:

Stand upright and relax your whole body, your legs can be slightly apart, first raise your arms, then lean your body backward, try to lean back as far as possible. Pause for a moment, then bend forward and move your hands down until they can touch your feet as much as possible, then pause for a moment and return to the original position. This can be done 10 to 15 times continuously. Note that when you bend your body forward, your legs should not be bent, otherwise the effect will not be good. The elderly or patients with high blood pressure should bend more slowly.

Hip rotation:

Stand with your legs slightly wider than your shoulders, put your hands on your hips, and regulate your breathing. With the waist as the central axis, the hips first make horizontal rotation in a clockwise direction, and then make the same rotation in a counterclockwise direction, with the speed increasing from slow to fast and the amplitude of rotation from small to large. Repeat this 10 to 20 times. Make sure your upper body remains basically upright, your waist moves with the rotation of your hips, and your body does not lean forward or backward excessively.

Alternating tapping:

Stand with your legs shoulder-width apart, legs slightly bent, arms hanging naturally, and hands half-clenched. Turn your waist to the left first, then to the right. At the same time, the arms swing naturally back and forth as the waist turns left and right, and using the force of the swing, the hands tap the waist, back and lower abdomen alternately, one front and one back. The amount of force can be determined as appropriate. Do this for about 30 times in a row.

Arch bridge:

Lie on your back in bed with your legs bent. Use your feet, elbows and the back of your head as fulcrums (five points of support) and lift your hips up like an arch. As the exercise progresses, you can place your arms in front of your chest and exercise using only your feet and the back of your head as fulcrums (three-point support). You can exercise 10 to 20 times each time.