The lack of toned or excess fat is the common feeling of the women, especially with office people sitting at paper table all day.Even many people are clearly slender physique but still cannot escape the problem of less slim waist.Not to mention the mothers after giving birth just want to quickly solve the round 2, the "fertile" waistline.
The abdominal fat area is difficult to remove, besides the scientific diet to avoid accumulating belly fat, you should also work hard to practice simple exercises specializing in the abdomen to solve the problem "More than my "chest.And here are 3 specialized movements for the waistline that coach Bui Thi Yen Xuan guides to help the sisters practice every day.Spending about 15-20 minutes a day to practice these movements is sure that after only a short time, the waist is significantly improved.
Lesson 1: Plank against hand
This movement not only helps the abdomen tone, but also affects the biceps to help the biceps toned.For the loose girls, this is a very useful exercise.
- Preparation posture, elbows are perpendicular to the plane, tighten the abdomen so that the legs, abdomen and shoulders are in a straight line.
- Rhythm 1 use your right hand to raise people, beat 2 back to the old position.
- Movement of 10 beats x 3 times.Then change sides.
Plank exercises against hand.
Lesson 2: Rocking Plank
- Preparation posture, anti -elbows perpendicular to the carpet, tighten the abdomen so that the legs, abdomen and shoulders on a straight line.
- Rhythm 1 using toe and shoulder push people forward, beat 2 back to the old position.
- Making action 30 seconds x 4 times.
Lesson 3: Rainbow Plank
This movement affects the abdominal wall on the sides to help tone the abdomen.For women who are newly born, the abdominal belly and abdominal wall are stretched during pregnancy, this is a very good exercise because this hip rotation will help the abdominal wall shrink, the two sides of the waist to create accents forslim waist.
- Preparation posture.
- Rhythm 1 rotates to the left, beat 2 rotation to the right.
- Movement of 20 beats x 4 times.