To achieve the perfect S-curve, it's not enough to just focus on losing weight. We also need to do some stretching exercises, especially targeting the difficult-to-lose areas like the waist and back. Practice the following stretches to easily eliminate fat around the waist and back.
When doing exercises, people usually focus on the movements. However, experts suggest that for stretching exercises, if there is a difference between the left and right sides, both sides need to be balanced. Each movement should be done about 3-5 times.
Basic Stretch - Side Waist Stretch
Step 1:
Sit on the edge of a chair with your upper body straight, and place both hands on the sides of the chair. Keep your feet and knees vertical.
Step 2:
Extend your left hand upward, feeling your fingers also extending upward, stretching the left side of your body.
Step 3:
Extend your left hand to the upper right side, feeling a tightness in the left side of your body.
Step 4:
Lower your left hand and hook your palm onto the right side of the chair back. Your body will turn slightly to the left, stretching your back. Repeat on the other side.
Back Stretch
Step 1:
Sit on the edge of a chair with your upper body straight, and place both hands on the sides of the chair. Keep your thighs and calves vertical.
Step 2:
Exhale and extend your crossed fingers forward with your palms facing forward, while contracting your abdomen.
Step 3:
Inhale and extend both hands upward, twisting your wrists so that your palms face upward, while pushing your abdomen forward.
Step 4:
Exhale and use the force of your left hand to pull down, stretching your right hand and the muscles on the right side of your waist. Repeat on the other side.
Advanced Stretch - Waist Movement
Step 1:
Sit upright on a chair, with your left thigh and calf vertical, and extend your right foot to the right side. Place your hands naturally on the chair.
Step 2:
Keep your lower body still and extend both hands horizontally to the left and right.
Step 3:
Extend your left hand upward, feeling your fingers also extending upward, stretching the left side of your body, while your right hand reaches down to grab your right calf. Repeat on the other side.
Back Exercise
Step 1:
Take a big step away from the chair, tighten your abdomen, and stand up straight.
Step 2:
Cross your left foot in front of your right foot, and lift both hands forward at a 45-degree angle.
Step 3:
Hold onto the back of the chair with both hands, pressing your body against it, but keeping your back straight to maintain a straight line with your spine.
Experts suggest that you can also do these stretches during your free time, such as while watching TV, to keep your body flexible and relaxed. However, don't push yourself too hard in the beginning to avoid exercise injuries.
