How to practice the waistline waistline fast practice into the method

A firm and sexy waistline is popular, but unfortunately, it is difficult for women to develop one. So let's find out how to get a vest line.

Sit-ups

First, let's start the basic sit-up training by lying flat on the floor with both knees bent and feet flat on the floor. Cross your arms in front of your chest and then slowly lift your upper body from your shoulder blades to your lower back off the floor. After sitting up completely, hold the position for a short while. Then, slowly bring your upper body back to the floor and repeat the previous movements. Be careful not to overexert yourself or sit up suddenly without lifting your neck. In sit-ups, you should rely on your abdominal muscles to take the pressure, not your neck. Keep your back straight - never hunch over when doing sit-ups. Bending the knees and lifting the body is easier than a sit-up, requiring only the shoulder blades to be off the ground rather than the entire upper body.

Supine top hip

Lie on the floor with your legs straight and together. Keeping your legs straight, slowly and steadily raise your legs to a vertical position with your feet pointing toward the ceiling. Then, gently lower your legs back to the floor and repeat the movement. Do this exercise, do not spread your legs or bend your knees, unless you find it too difficult, in which case we can change the exercise slightly, you can not point your feet to the ceiling, with the knees against the chest on it. You can also do this exercise for an extra challenge, try to put a solid ball or other lighter object between your legs.

Supine cycling

First, lie on your back as you would for a basic sit-up, with your knees bent and your feet flat on the ground. Keep your elbows bent and your hands behind your head. Start by lifting your right knee up and bending it toward your chest. As you lift your knee, try to gently lift and twist your upper body, touching your right knee with your left elbow. Next, relax your upper body and gently return to the floor, then lower your right knee while lifting your left knee to touch your right elbow. Repeat so that the knee and elbow are alternately touching.

Lunge Squat in Place

The lunge press is a great exercise that works your legs and posterior hamstrings while working the hips, back and abs as secondary muscle groups. To perform a lunge press, first separate your feet to hip-width apart, while standing up straight. Then take a big step forward with your right foot. Bend the right knee and press the body to the ground while keeping the back straight until the right knee is bent at 90 degrees. Next, return your body to a standing position, keeping your body weight on your right foot throughout this process. Then, repeat the movement of the right foot with the left foot. Do this exercise, to keep the movement slowly and smoothly over or sudden tightening may hurt your knee or back.

Do aerobic exercises

Aerobic exercise is a great way to burn fat. High-intensity aerobic exercise, such as running, swimming, and cycling, can burn a lot of calories. If you want to burn fat, consider devoting a certain amount of time each week to aerobic exercise. It's a great way to widen the gap between your daily calorie intake and the calories you burn. One caveat, though - if you increase your food intake accordingly when performing a new cardio routine, you run the risk of not burning fat.

Reduce your calorie intake

One sure way to lose weight is to eat less. With regard to how often you eat during weight loss and how much is ideal each time, here's a statement to remember that the most important thing to lose weight is to consume fewer calories than you need for your daily consumption. Calculate your body's basal metabolic rate and then count the calories you take in from food each day. Keep these numbers a few hundred calories lower than your daily calorie consumption and you'll lose weight.