Simple exercises to make your waist look more graceful: 7 waist stretching and twisting movements

Slimming secrets

Simple exercises to make your waist look more graceful

A woman's beauty lies in the symmetrical curves of her chest, waist, and hips. Gymnastics that creates these beautiful curves utilizes exercises to strengthen the rectus abdominis and oblique muscles, eliminating the often-neglected fat from the armpits to the waist, making it symmetrical and graceful.

1. Waist stretching exercises

(1) Sit up straight, cross your legs, press your ischium into the ground or a soft cushion, lengthen your spine, and stretch your head.

(2) Place your left hand on your right knee, inhale, and lengthen your spine. Exhale, turn your body to the right, breathe, return to the starting position, and then repeat on the other side;

(3) Place your right hand on the ground, extend your left arm overhead, inhale, and reach your fingers toward the ceiling. Then exhale and extend to your right side, stretching your left side. If your left sit bone leaves the ground, your stretch is not complete. Breathe, turn to the other side, and repeat on the left.

2. Lazy Cat Stretch

Kneel on the ground, supporting yourself with your hands. Lengthen your spine, pointing the top of your head towards the wall in front of you and your tailbone towards the wall behind you. Inhale deeply, exhale, and then arch your back towards the ceiling like a hungry cat, while bringing your chin towards your navel. On the next inhale, arch your back, bringing your abdomen towards the ground, lifting your sit bones and collarbones, while lifting your head and looking towards the ceiling. Repeat 3 times.

3. Puppy tail wagging style

Lie face down with your hands and feet extended, pressing your hands and fingers into the floor, and bend your legs. Lift your hips up and down, keeping your knees bent, and breathe, then "wag your tail." Point one heel towards the ground and extend that leg straight back. Breathe, lift that leg up, and then extend the other leg.

4. Crawling forward

Return to the starting position with your hands and feet on the ground. Step your right foot forward so that your toes, fingers, and toes are in a straight line, and your knee goes past your ankle. Then slowly slide your left leg behind you, kneeling on the ground, keeping your spine straight. To increase the stretch, press your hips forward, lower them, lift your collarbone, breathe, and then repeat on the other side.

5. Running on all fours

Continuing from the forward position above, lift your hips towards the ceiling. Move your hands slightly back and straighten your front leg as much as possible.

Press your heels into the ground, your toes can be slightly curled. Keep your legs as straight as possible as your hips face the ceiling. Relax your upper back, breathe, and then repeat on the other side.

6. Triangle static posture

Continuing from the running pose above, place your right hand on your right shin or ankle, and your left hand on your left ribcage. Then, rotate to the left and open your body so that your left shoulder is in line with your right shoulder. Rotate your left foot so that your left toes point forward and your right toes point to the side. If you feel stable at this point, raise your left arm straight up towards the ceiling, so that it is in line with your right shoulder. Keep your spine straight, look at your left arm, breathe, and then switch sides.

7. Relaxation exercises

Lie down or sit quietly and listen to your breathing for a few minutes. Then smile; it can help lift your facial muscles and improve your mood.