Waist Exercise

Waist Exercise I

Sculpt the waist muscles, massage and compress the internal organs, and refine the muscles of the thighs.

1．Sit up straight with legs extended and together

●Sit on a yoga mat, gaze forward, maintain a straight posture with the back, extend and close the legs, and place hands on the thighs.

2．Bend the knees and twist the upper body to the same side

●Bend the left knee and hold the left ankle joint with the right hand. Place the left hand behind on the ground to support the body while twisting the upper body to the left.

3．Simultaneously raise both arms and lift the left leg

●Hold the left foot with the right hand and lift it as high as possible, reaching shoulder level. Lift the left hand as well, until both arms are at the same height. Hold for 15 seconds, then switch sides and repeat the above movements.

Waist Exercise II

This exercise is highly effective for stretching the muscles of the upper arms, forearms, and waist, enhancing flexibility.

1．Left arm raised, tilting the body to the right

●Stand with feet together, extend the left arm straight, and tilt to the right. Let the right arm hang down and relax the shoulders. Keep the chest up and gaze at the left hand. After pausing, switch directions and perform the exercise again.

2．Both arms extended forward, aligning the upper body with the ground

●Stand with feet shoulder-width apart, bend the upper body forward, and extend both hands forward, interlocking the fingers.

3．Both arms extended straight, tilting the body to the side

●Raise both arms overhead and stand upright. Palms facing up, keep the arms from touching the ears, and gently bend the body to the left, tightening the waist. Pause for a moment, then switch sides and perform the exercise.