7-day quick method to get waistline

For many women who exercise, having a six-pack abs is a dream come true. This is because in the process of exercising, people will not only become thinner, but also become healthier, which will naturally enhance women's temperament to a great extent. Of course, if you want to get a six-pack, in addition to persistence, you also need to have methods and master some effective movements. Below, I will introduce in detail three methods of exercising your waistline.

Action 1

1. Lie on your back, open your arms, and stretch your legs toward the ceiling. At this time, do not lift your waist off the ground; imagine your navel area sinking toward the ground.

2. Open your legs widely and stretch them forward.

3. Then gradually move the heels of both feet closer together.

4. After your heels and knees are close together, bend your knees.

5. Bring your knees closer to your chest and repeat steps 1 to 5 8 times.

Action 2

1. Lie on your back, raise your left knee, stretch your right leg toward the ceiling, and place your hands behind your head.

2. Bring your elbows closer to your face, push your elbows forward, and lift your upper body off the ground. Consciously tighten your rectus abdominis muscles from your chest to your pubic bone.

3. Exhale and lower your right leg little by little.

4. Exhale and bring your right knee toward your forehead. At this time, press the ground with your left heel and engage the rectus abdominis.

It is generally believed that traditional sit-ups can help slim the waist and shape the body. The overall movement requires lifting the entire body and bringing the chest close to the thighs. When the speed is higher, the amount of movement is still quite large. When I was a kid, this item was always part of physical fitness tests in physical education classes, and the requirement was how many times you could do it within one minute.

However, sit-ups mainly exercise the muscles near the hip joints and are not very effective in exercising the abdominal muscles. If you do this for a long time, your lower back will easily become sore and uncomfortable, and the action of pulling the head with your hands is very inappropriate and can easily cause neck injuries. Therefore, the following crunch exercise improves the traditional sit-up.

Action Three

1. Lie on your back with your knees bent, your upper body close to the ground, and your hands placed naturally on both sides of your body.

2. Bend your upper back slightly, lift your arms to touch your knees, and keep still below the waist.

In this movement, the body is lifted at a small angle, and your hands can just touch your knees. Keep your lower back flat on the ground and squeeze your abdominal muscles as much as possible.

Try to imagine your stomach as a curved marshmallow. Pull in and squeeze your abdomen as much as possible, slowly and slowly exhaling as you exert force. If you do it correctly, it's not easy to do 10 at the beginning, unlike the first 10 sit-ups which are so easy.

Be careful not to lower your head. When you first start doing it, your abdominal muscles are not strong enough and you may want to use the strength of your neck to lift your body, which will cause soreness in the muscles near your neck. Also, don't lie on soft objects, try to use a hard board.