A few minutes of yoga before going to bed completely eliminate your belly (photo)

Thoroughly train your abdominal muscles

part 1

1. Curling your pelvis to exercise your abdominal core

Lie on your back with your knees slightly bent, the soles of your feet open at shoulder width, and your hands flat on the floor. Relax your body, adjust your breathing, and prepare to start exercising.

2. Tighten your hips firmly

Starting from the buttocks, extend your back up section by section. You can touch the buttocks muscles with your palm to know if your buttocks are tightened.

3. The end of your abdominal muscles

Lie on your back on the floor, raise the knees of your feet to your chest, wrap your hands around your knees, press your knees down towards your chest, and don't lift your head. Shake your body from side to side to relax your tense back.

Adjust crooked bones; exercise your abdominal muscles and straighten your pelvis to enhance the slimming effect, and exercise your abdominal muscles to strengthen the body's muscles.

part 2

1. Get in the ready posture, adjust your breathing and get ready to exercise

Lie on your right side, bend your body, make your head with your palms, relax your shoulders, so that your thighs are at 90 degrees to your body, and relax your knees.

2. Exercise the muscles of the inner thighs and buttocks

Control the movement smoothly. After doing one side, lay on your side to the other side before doing it. The angle between your hips and thighs should be corrected to keep the muscles pulled outward to the maximum extent.

3. Raise the inner thigh and hold the head with the palm of your hand

Bend your right foot, place the sole of your foot square on the ground, straighten your left foot, raise it slightly, relax the sole of your foot, slowly lower your foot with control, slowly raise your foot, and repeat this 10 times.

Thin waist yoga

part 1

1. Lie on the yoga mat, bend your legs, spread them as wide as your shoulders, and use the strength of your waist and abdomen to slowly lift your waist so that your upper body is in line with your thighs.

2. Slowly lower your waist and abdomen and maintain a recumbent position. Repeat the action 5-6 times

part 2

1. Lie flat on the yoga mat, bend your legs, spread them to be as wide as your shoulders, and hug the back of your head with your hands

2. Use force on your waist and abdomen, hold your head with both hands and lift it up until your shoulder blades are off the ground, just like doing sit-ups.

part 3

1. Lie flat on the yoga mat, straighten your left leg and lie flat, bend your right leg, hug your right knee with both hands, and make your legs at 90 degrees.

2. Use the strength of your waist and abdomen to slowly lift your head up while raising your left leg up for 10 seconds

3. Inhale, maintain the 2 positions, and change your legs. Repeat this set of actions 6 times with the

part 4

1. Lie flat on the yoga mat, straighten your left leg, raise it at 45 degrees to the ground, bend your right leg, and your calves are parallel to the ground, hold the back of your head with both hands, lift it up and twist it to the right

2. Slowly lower your head, return to your lying flat position, then change direction, and repeat the action 10 times

part 5

1. Lie down on the yoga mat, straighten your hands and place them naturally on your sides, your legs together and straighten, and your entire body is pressed against the ground.

2. Inhale, slowly lift off the upper body, while raising your hands horizontally until your chest is slightly off the ground. Hold for 10 seconds, return to 1, and repeat it 10 times.

Efficacy:

With these small exercises, you will definitely maintain a small waist as light as a cat. Of course, you can also choose to do these movements when you get up. They can also be refreshing!

One, two, three, two, three, four... one more time... let's enjoy the fun of thin waist in a warm yoga environment.