In order to remove the dirt waistline, get a slim toned waist, the first thing you need to do is to adjust your daily diet.
Of course, you also need to focus on burning excess fat in the abdomen.Specialized movements on the abdomen, the sides of the waist, hips ... will help muscle groups in this area operate more, thereby solving the excess fat accumulation.If you do not have time to go to the gym, you can still practice at home with simple exercises that effectively affect the abdominal muscles.
5 -minute exercises from Japanese coach Hinafit (YouTube: @Hinafit, more than 700 thousand followers) focus mainly on the abdomen with variations of basic abdominal movements.This movement has a direct impact on the abdomen, which can create a slim waist and abdominal muscles for women.Belly not only increase Elasticity but also prevent excess fat accumulation in the abdomen.
The abdominal movement, helping you regain your slim waist.
Movement 1: Basic abdominal bend (20 times)
This is a basic movement and also brings high efficiency during abdominal training.You just need to prepare a carpet and lie close to your back, your hands behind the neck.Start breathing in the abdomen and use your abdominal muscles to lift people, combine breathing evenly to squeeze deeper into the abdominal muscles.
Step 2: 90 degrees abdominal (20 times)
Instead of lowering your foot on the carpet, you change your posture by lifting the perpendicular leg.Hands at the back of the neck, take a deep breath and brace the abdominal muscles, then began to lift and lower the rhythmic rhythm.Perform 20 times this movement.
Movement 3: Abdominal shrinkage (15 times)
This movement will directly impact the lower abdominal groups and abdominal To get a toned waist.With this movement, you raise your feet, put your hands on the carpet and rhythmically up and down 15 times.
Movement 4: Constriction on the right (10 times)
Perform this movement, you will feel the muscle groups on both sides hips are Acting more, at the same time the lower abdominal groups are also affected, so that you can get a toned round.
Step 5: Contract on the left
Similarly, you change sides and perform 10 times.
Step 6: Rotate the waist
The waist rotation is also a basic movement to tighten the muscles on both sides of the waist, making the waist toned.Pay attention to the abdomen to move deeper into the muscle groups here.Do 20 times.
Step 7: Lifting legs
Continue to the stomach lifting.This movement you will use the lower abdominal muscles is mainly, so that you also significantly improve your belly.Perform 10 times this movement.
Movement 8: Plank is right
If Plank remains the basic movement, this is the waistline of this movement.When the hips are raised, lowered like that, the muscle groups in the waist will be active, thereby removing excess fat accumulated here.Thanks to that, women are more confident with their waist.
Step 9: Plank tilted left
Change posture with Plank's left slanted and perform 10 times.
Step 10: Lifting foot knitting (15 times)
You will feel the abdominal muscles are quite tight when performing this movement.The movement of lifting foot knitting each other uses the abdominal muscles to keep the entire body, the abdominal braces, directly impacting the lower abdominal muscle groups.Maintaining this exercise, you will see that the waist has a significant change.
Source: @hinafit