Yoga: Waist and Abdominal Exercise

yoga: Waist and Abdominal Exercise I

Strengthen the muscles of the back, refine the curves of the waist, firm the abdomen, alleviate back pain and tension, massage the abdominal cavity, promote intestinal peristalsis, and beautify the contours of the hips and legs.

1. Overlapping and Crossing Legs

●Sit on a Yoga Mat, bend the right leg and place the right foot under the left leg, then bend the left leg and place it over the right leg, touching the left hip with the left foot. Maintain an upright posture, overlap the knees, and place both hands on the knees.

2. Twist the Upper Body to One Side

●Bring the inner side of the left thigh close to the abdomen, embrace the outside of the left leg with the right hand, and place the left hand behind for support. Keep the hips still and twist the upper body towards the left rear. Hold for 30 seconds.

3. Thread the Arms Through the Legs and Clasp Hands Behind

●Thread the right hand under the left leg, reaching towards the back of the body. Reach around from behind with the left hand and clasp the right hand, intensifying the twist.

yoga: Waist and Abdominal Exercise II

Effectively enhance the strength of the waist and abdominal muscles, burn abdominal fat, improve body balance, and make the waist and abdomen more toned.

1. Sit Up Straight with Legs Extended and Together

●Sit on a yoga mat, gaze forward, maintain an upright posture with the back, and extend the legs straight and close together. Place both hands on the sides, with fingertips facing forward.

2. Bend the Legs and Hold the Toes with Both Hands

●Bend both knees and hold the toes of both feet with both hands.

3. Lift and Straighten Both Legs with Effort

●Slowly lift both feet, shift the body's center of gravity backward, straighten both legs and arms, engage the waist and back muscles, and maintain body balance through the coccyx. Hold for 30 seconds.