I believe that many friends probably dream of not having a good figure with an S waist because of course having a narrow waist will look beautiful no matter what. It can be said to be the model for the shape that everyone has set for themselves. Of course, when it comes to taking care of your body, food is an important factor. And another thing that should be done together is exercise. Because a S waist must come with good health as well. It’s not just about dieting and eating as little as possible so that the belly will shrink and a beautiful waist will come to us. If anyone is thinking like that, let me tell you, it’s very wrong. This time we have 6 ways to exercise that will help shape your S waist to look beautiful, healthy, firm, and toned. Ready, let’s take a look.
6 exercise positions to change a sagging belly into an S-waist
1. Russian Twist
Anyone who wants an S-waist must not miss this pose. Let me tell you! Twisting and fearing his waist, Ace didn’t know what to say. When you say it, it seems easy, but actually, it’s a bit tense. But definitely not my friends’ abilities. Let’s do it together!
method
The posture is similar to rowing, which involves leaning back slightly. Bend your legs so your feet are off the floor. Put your hands together in front of you. Twist to the far left and switch to the far right. It is recommended that you tighten your abdomen as well. As for this position, let me tell you that it looks like it’s chill. Looks easy, not very tiring. But I can say that the pain was extremely painful, hitting my entire abdominal area. Very good at helping to get rid of fat that accumulates in the abdominal area. This position will be on the side of the ทางเข้า ufabet https://ufabet999.app body. We will do it 20 times at a time = 1 set, only 3 sets per day.
2. Bicycle crunch
For this pose, I recommend that friends spread out a yoga mat. To reduce the chance of injury Even if it’s a reclining position. But it’s not as comfortable as I thought, let me tell you. Because it was extremely painful.
method
To start, have your friends lie down with their lower backs touching the floor. Then place your hands behind your head. Then start lifting your leg and bend your right knee close to your chest. Place your left leg parallel to the floor. Lift your shoulders off the floor. Twist your body and turn your left elbow towards your right knee. But you must not pull your neck up. and stretch out the left leg Then change to the opposite side and repeat the process. Repeat 10-12 times/set, only 3 sets per day. Guarantee that the waist is S for sure.
3. Flutter Kick
Or the pose that many people are familiar with, the “leg touching pose”. This pose helps exercise both the upper and lower abdominal muscles. It’s called doing one or two. Of course, this pose is another pose that seems easy, but actually it’s secretly tiring as well. Because you have to be strong in the abdominal area. To lift our legs up. But I believe you can definitely do it. Don’t talk too much, let’s get started!
How to do it
: First, lie flat on your back on a mattress with your arms on either side of your body. Then start by tightening your abdomen, then slowly lift both legs up and hold. and tap legs alternating up and down With both legs not touching the floor, straight, not bending the knees, do it until 15 times, counting as 1 set, then put your legs down. Continue for 4 sets.
4. Plank
As for the plank pose, I believe it is familiar to me and I am not very impressed with it. Because even though he didn’t move much Just tense in place. It can create sweat and pain very well. But I must say that this pose helps build muscle strength in the entire body, abdomen, arms, and legs all at once. Tired but totally worth it. If you’re ready, come and fight.
method
Begin by having your friends turn over to lie on their stomachs, placing their elbows about shoulder-width apart. Tighten your abdomen and hips. Lift your body up. Try to keep your back, hips, and legs in the same plane parallel to the mattress. Hold for 30 seconds, then relax and rest for 10 seconds. This is counted as 1 set. Do 2 sets continuously. If your muscles are stronger, you can increase the plank time. You can make it longer.
5. Leg Raises
Hurry up first, friends. There are only two final moves left. Let’s continue with the Leg Raises pose. For this pose, it will help tighten the thighs, abdomen, and may tense the hips as well to tighten the rear leg muscles. If you want to know how to do it, let’s see!
method
First, have your friends lie flat on their backs on a mattress with their arms on either side of their bodies. Ready to tighten the abdomen Lift both legs up and push them as close to you as possible. and gradually relax the muscles Then slowly place your legs down. Do this until you complete 15 reps, counting as 1 set and continue for another 3 sets. You may feel sore, but I can tell you you’ll see the best results!
6. Hip Bridge
Finally! This is the last move, friends. Just a little more. Let’s try it together. Let’s end our exercise with the Hip Bridge pose. This pose is said to help exercise both the abdominal muscles and the buttocks to make them firm. It also helps relax the muscles in the back and make them more flexible.
method
Let’s start by lying flat on your back on the mattress. Place your arms on either side of your body. With both knees raised, then slowly tense the abdomen and buttocks and lift the torso, hips, and thighs up, with both arms and shoulders attached to the mattress. Have your friends lift and hold until you feel as tight as possible, then release. Repeat this process until you complete 15 reps, counting as 1 set. Do 4 sets in a row.
Oh! A cry of pain But let me tell you, it’s definitely worth it. Recommend to friends to do it regularly. Guarantee that your S waist is not too far out of reach. However, you should have a rest day for yourself as well. To allow the muscles to relax And most importantly, don’t forget to choose nutritious food that is low in fat, high in protein and a variety of fruits and vegetables. For a good shape, multiply it by 2.