On some short video websites, we can see some girls moving smoothly and smoothly. This is mainly because their waists are soft and flexible, which allows these girls to move better. Waist flexibility can be developed through exercise. So do you know how to exercise women’s waist? How can women practice to make their waist more flexible? Let’s go take a look below!
Female waist Exercise method
1. Hip movement
Lie on your back, first suddenly extend your right leg in front of your foot, and at the same time swing your hip to the right. Then do the left leg. The movements should be coordinated and powerful, and the legs should be done twenty to thirty times alternately.
2. Kick your legs
Lie on your back, flex your hip and knee joints as much as possible, and tighten the instep of your feet (dorsiflexion). Then push the heel upward obliquely (about 45 degrees), tighten the muscles of the calf and thigh, and then lower it back down. Alternate legs and do twenty to sixty times.
3. Raise your chest
Lie prone and support the bed with both hands. Start by tilting your head back. At the same time, gradually raise your supporting hands to raise your chest upwards, and finally lean back hard. , until the intensity reaches the waist. Rest flat and repeat five to ten times.
4. Fish Leap
Lie prone, put your hands on your waist, and extend and lift your upper body and legs back at the same time to form a bow shape. Be careful not to bend your knees. Try to stay in this position for a while, the longer the better.
How do women Training waist flexibility
Bending forward
It is mainly used to practice the ability and flexibility of the waist to move forward. Specific method: stand side by side with your legs straight and your knees clamped with your hands Cross your fingers, stretch your hips, and raise your hands with your palms facing upwards. ThenThe upper body is bent forward with the waist bent, the palms of the hands are as close to the ground as possible, the knees are straight, the hip joints are bent tightly, and the waist and back are fully extended. With both hands loose, bend your elbows from both sides of your feet and hold your heels tightly, keeping your chest close to your legs and fully stretching your waist and back. Continue for a certain period of time before relaxing and standing up. You can also turn your waist to the left and right when your hands touch the ground, and touch the ground outside your feet with the palms of your hands to increase the flexibility of turning your waist left and right when stretching. Key points of the action: Keep your legs straight and your knees upright, straighten your chest and lower your waist, fully stretch your waist and back, and keep your chest and legs close to each other.
Back swing
It is mainly used to practice the flexibility of the waist in backward movement. Specific method: stand side by side, support one leg during the exercise, and swing the other leg straight back and up. At the same time, straighten both arms, and bend the body backward to perform a backward swinging motion, so that the lower back is fully compressed. Tight, the front of the lumbar spine is fully extended: Action points: Swing the back leg and the upper body back and forth at the same time; support the leg and straighten the knee. Bend your head and arms backwards to perform coordinated backswing assist movements.