Many women feel that their waists are thick and they don’t look good in clothes. It’s okay in winter and they hide inside, but when spring and summer come, their original shape will be revealed immediately. Thin waist is what many women want to know. No. Knowing how to exercise to slim down your waist is more effective. In fact, there are many simple exercises that can help slim down your waist. If you insist on doing these exercises, you will have obvious results.
1. How to slim your waist
(1) Basic sit-ups
1. Lie on the exercise mat or carpet with your legs bent and placed on the ground , arms crossed on chest.
2. Use the strength of the abdominal muscles to lift the upper body toward the upper thighs. This exercise should be very short. Don't be tempted to touch your thighs as this can overstrain your lower back and injure it. Keep your abdominal muscles tight throughout the movement.
3. Then use the control of the waist and abdomen to slowly return the body to the starting position.
4. Do 10-12 times each time, 2 times.
(2) Lying on your back and tightening your abdomen
1. Lie on your left side on the exercise mat or carpet. Bend your knees and place your feet slightly below your hips. Hands clasped behind head.
2. Lift your upper body slightly and tighten your waist muscles. Then return to the starting position. Pay attention to maintaining your body's center of gravity when doing this movement.
3. Do 10-12 times each time, 2 times. Then practice on the other side.
(3) Lying on your back and riding a bicycle
1. Lie on your back on the exercise mat or carpet.
2. Keep your waist close to the ground and place your hands on both sides of your head and ears. Bend your knees so that your thighs are at a 90-degree angle to the floor.
3. At the same time, lift your shoulders off the ground, bring your left knee closer to your right armpit, and straighten your right leg.
4. Use a slow bicycle pedal to straighten your left leg and bring your right knee closer to your left armpit. Stretch your legs to a comfortable position, taking care not to arch your lower back. Then continue alternating in this manner.
5. Do 10-12 times each time, including movements on both sides, 2 times each time.
(4) Sitting leg lift
1. Sit upright on a stable, armless chair or stool, bend your knees, lift your legs off the ground, and hold the sides of the chair with both hands to stabilize your upper body. .
2. Slowly bring your knees closer to your chest, hold for a while, and then slowly lower.
3. Repeat 10-12 times, rest for a while and then repeat.
Tip: Keeping your legs raised and lowered requires abdominal control. Focus on using your abdominal muscles to complete this movement, otherwise you will put too much pressure on your waist.
(5) Lying on your back with vertical legs to tighten your abdomen
1. Lie on the exercise mat or carpet. Extend your legs in the air at right angles to the ground. Bend your elbows and put your hands behind your head. Keep your body centered.
2. Slowly raise your head, with your shoulders and upper back no more than 3-5 inches off the ground.
3. In order to protect your neck, be careful not to use your arms to pull your neck when doing movements. Hold the movement for a while, then return to the starting position.
4. Repeat 10-12 times each time, do it twice.
(6) Lie on your back and do abdominal contractions in the opposite direction
1. Lie on the exercise mat or carpet, place your hands on both sides of your body, and lift your feet off the ground.
2. Bend the knees to 90 degrees, maintain this angle, use the strength of the waist and abdomen to move the legs closer to the body, with the back close to the ground. Lift your hips 2-4 inches off the floor.
3. Keep it for a while and then slowly lower it.
4. Repeat 10-12 times each time, repeat 2 times.
(7) Half-roll sit-ups
1. Lie on the exercise mat or carpet, straighten your legs, toes straight, put your hands on both sides of your body, palms facing Down. Lie flat with your body close to the ground without arching.
2. Lift your shoulders and upper body off the ground, and form a C-shape with your body, which is about half of a sit-up. The head finally comes up.
3. Then slowly return to the starting position, with the same head finally touching the ground.
4. Repeat 10-12 times each time, 2 times.
(8) Prone Stand Style
1. Lie down on the exercise mat or carpet. Put your hands together and support your body weight on your forearms. Keep your waist straight.
Push on your toes so that your body is parallel to the ground and raise your toes.
2. The support point is the elbow, keep the waist and back straight, and the body in a straight line from the head to the heels.
3. Think of your body as a table with two "feet" (arms and feet). Hold this position for as long as you can, up to 60 seconds.
4. Repeat 3-4 times each time.
(9) Side support type
1. Lie on your side on the practice mat or carpet. Keep your legs together and straight, lift your upper body off the ground, and bend your elbows for support. Keep your body balanced, with your forearms and soles of your feet supporting your body parallel to each other forward. The other hand is placed flat on the body.
2. Use waist strength to lift your body so that your body forms a straight line from your head to your heels.
3. Maintain this action to the best of your ability, up to 60 seconds.
4. Repeat 3-4 times on each side.
(10) Low back stretching
1. Lie prone on the exercise mat or carpet. Place your hands at your sides.
2. Gently use your waist muscles to lift your chest 3-5 inches off the ground.
3. Don’t be too nervous and do your best to reach the highest position.
4. Maintain this action for a while, and then slowly lower it.
5. Repeat 10-12 times each time, 2 times.
2. Tips for thinning the waist
1. Standing and twisting to slim the waist
You can practice at noon or in the evening. Stand and twist your waist 100 times (similar to the twisting movement of belly dancing, you need to use the strength of the waist, not the legs or back). As long as you persist every day, it is guaranteed to be effective!
2. The cling film method of slimming down the waist by standing still
Although cling film weight loss has never been recognized by experts, many women have tried and succeeded. In fact, as long as the plastic wrap is not wrapped for too long, most people will not develop allergies or dermatitis. It depends on the individual's physical constitution. The cling wrap method is to put cling film on your waist bag and jog in place for about an hour. If you stick to it every day, you will definitely lose weight. Of course, you should eat less at night. (Remember! One hour is the limit. Don’t think that the longer you wrap it, the better. Your skin needs to be breathable).
3. Coarse Salt Waist Slimming Method
Coarse salt has the effect of sweating, which can discharge waste and excess water from the body. Buy a few bags of kosher salt at the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it on the abdomen. After 10 minutes, rinse the coarse salt with hot water, or massage it and then rinse it off, and then you can start taking a bath. Or, after taking a bath, sprinkle a large spoonful of coarse salt on the palms of your hands and massage your abdomen directly. Don't rub too hard to avoid rubbing the skin more rough.
If your skin is sensitive, remember to use a finer "bath salt" instead.
4. The method of picking beans to slim down the waist
Eat as little as possible for dinner every day. If you are not very hungry, only eat 30% to 50% full. Take a break for ten minutes after a meal. Then pour 200 soybeans on the ground every day, bend down but not your legs, pick up the soybeans one by one and put them in the basin on the table. Repeat this action: bend down - straighten up - put the beans on the table - - Bend over again - Pick up beans again for a month or two. Not only will your waist become slimmer, but your hips and legs may also have unexpected surprises.
5. Waist slimming method by standing against the wall
Similarly, eat as little dinner as possible and eat lightly. Or half an hour after dinner, clamp your hips and press your entire back against the wall. Your hips, back, legs, waist, head, neck, etc. should be as close to the wall as possible. Your waist will be very tired after a few minutes, so hold on for 15 minutes. Do it once a day, and you will start to see results within a week. Not only can you slim down your waist, but your legs, neck, and face can also become slimmer.
6. Massage abdominal slimming method
This is the most commonly used abdominal slimming method. Rubbing is used to promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and allow Metabolic waste is excreted from the body and constipation is improved. The massage method is to center on the navel, put a question mark on the abdomen, and massage along the question mark, first on the right side, then on the left side, 30-50 times each, once a day.
7. Pu'er tea method to slim down the abdomen
Pu'er tea has a significant effect on inhibiting the increase of abdominal fat. Pu'er tea is made by fermentation of Aspergillus niger and, as the name suggests, is black.
A punol component is produced during the fermentation process, thereby preventing fat accumulation. If you want to use Pu'er tea to lose weight, it is best to drink freshly brewed strong tea. In addition, you should keep drinking 1.5 liters a day, drink one cup before and after meals, and stick to it for a long time.
Therefore, if you want to slim down your waist, if you only do partial movements, the effect will not be very good. In addition to controlling your diet, you also need to do full-body exercises, such as running, swimming, etc. Of course, there are also some simple and interesting life tips for slimming down your waist.
3. Foods to slim down the waist
1. Edamame beans
Edamame beans are soybeans that are about to mature and are known as "plant meat". It is rich in protein, fat, vitamins and cellulose, and the fat contained is mainly unsaturated fatty acid, which has a significant effect on human body fat metabolism. It contains rich dietary fiber, which can also improve constipation, detoxify and nourish the skin, and make the waist slimmer. .
2. Millet
Millet has a magical effect of nourishing the stomach. At the same time, it is mild in nature, has no irritation to the intestines, and is easy to digest and absorb, so it is a good product for detoxification and beauty. Drinking a little millet porridge regularly can not only clear away heat and diuresis, but also help the body detoxify and achieve a slim waist effect.
3. Banana
The laxative effect of banana is well known. Consistently eating one or two bananas every day will help eliminate toxins from the body. It is best to pair them with soy milk. The phospholipid sugar and fiber in soy milk can help stimulate intestinal peristalsis. Mixing it with bananas will produce enzymes and release intra-abdominal stasis. The exhaust gas shrinks the waist and abdomen.
4. Onions
Onions enhance the body’s digestive capacity and speed up gastrointestinal motility. Moreover, there is a large amount of sulfur in the ingredients of onions. After the sulfur and protein are combined in the body, it is particularly beneficial to the health of the liver, so it helps the body detoxify. You can choose to cook onion soup, and add some vegetables with high fiber content such as celery, white radish or cauliflower, which can quickly decompose toxins in a woman's body, which is beneficial to defecation and slimming down the waist.
5. Brown rice
Brown rice is actually the whole rice we are familiar with. Whole rice retains rice bran on its surface, and the component of rice bran is fiber, which has the effect of absorbing water and fat. Eating an appropriate amount of whole rice can make people feel full easily. It can not only relieve intestinal inflammation, but also detoxify. You can prepare a bowl of brown rice porridge or use brown rice to make soy milk and drink it every morning, which will have a good detoxification and waist-slimming effect.
6. Carrots
In addition to being rich in fiber, which can prolong the feeling of satiety, carrots are also rich in vitamin C and beta-carotene, which can prevent fat from accumulating in the abdomen. .
7. Garlic
Garlic is a blood purifier. The sulfur-based compounds in garlic during digestion can reduce bad cholesterol and help increase high-density cholesterol and help dissolve it. Fat helps lose weight and eliminate belly fat.