What kind of exercise can help reduce waist fat?

For those who often do heavy work or sit for long periods of time, waist discomfort is a common phenomenon. Many people find that they don’t care much when they are about to feel uncomfortable, and only start to worry when they experience waist pain. The waist is the place that supports our entire body. In life, we must take good care of our waist. What kind of exercise is good for the waist? Want to know? Let’s take a look together.

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. Everyone can choose the above exercises according to their own situation, and increase the amount of exercise from a small amount to a large amount gradually according to their physical condition, and do it twice a day.

While doing waist exercises, you can combine it with your diet to achieve better results. Waist health exercises cannot be completed in a day or two. Friends who want to do it must stick to it, so that the exercise can play a protective and strengthening effect. In life, we must pay attention to the combination of work and rest, and don't hurt our own pillars.