Practicing yoga can also slim down your waist. Save these moves quickly.

　　Learning yoga can not only prolong your life and make you feel happy; healthy For weight loss, yoga is very popular now, and it can be done anytime and anywhere. Today I will introduce to you a simple and fast yoga for weight loss, so that you can have a charming figure. Let’s learn together.

　　Yuanbao belly tightening

　　First, place the center of gravity of the buttocks on the edge of the chair, do not sit too much, keep the body tilted, put your hands behind you for support, and maintain body balance. Then, tighten the upper body and legs toward the abdomen with the abdomen as the center, and pay attention to the balanced range of leg flexion. 20 reps each, three sets in total. main exercise abdomen.

　　Bend your legs and tighten your abdomen

　　Keep your upper body still, put your hands on both sides of your body, bend your legs and contract your abdomen. When your legs are downward, straighten your legs, but do not touch your feet. Use your abdomen to control. Each group has 15 reps. There are three groups in total, resting for 30-40 seconds in between. Mainly exercises the lower abdominal muscles.

　　Leg raise sit-ups

　　Lift your legs, keep your thighs perpendicular to your body, lift your upper body upwards, keep your neck still, and don't raise your upper body too high. 20-25 per group, three groups in total. Mainly exercises the upper abdominal muscles.

　　King Bird Pose - Stretching the waist forward

　　Stand with your legs together, inhale, raise your arms, palms facing each other, press your left arm over your right arm, overlap your elbow joints, hug your chest, and clasp your hands. Lift your left leg, wrap it around your right calf, place your body weight between your legs, and firmly grasp the ground with your right toes. Adjust your breathing, take a deep breath, straighten your back and squat slowly. After maintaining a good balance, move your upper body forward and bring your abdomen close to your thighs. Feel the stretch in your lower back. After holding for 15 seconds, return to the original position and proceed in the opposite direction.

　　Alternate legs while lying on side

　　Put your hands behind your neck, bend your legs, and then alternately kick out one leg. There should be a certain distance between the kicked out leg and the ground, but not too high, and the foot should not touch the ground, and then the other side. Keep the elbow on one side as close as possible to the knee on the other side of the bent leg. Use your side abdominal muscles for control. Push each leg 15 times, a total of three sets.

　　Crescent variation—nourishing the side waist

　　How to do it: Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders, turn your palms downward, and look straight ahead. Take a deep breath. When exhaling, relax your right waist and lower your upper body horizontally to the right. Be careful not to lean forward or arch your back. You should feel that your body is close to a wall. Open your shoulders as much as possible and bend sideways to feel the stretch on the left side of your waist.

　　Bow pose - activate the lower back

　　Lie flat on the ground, touch your chin lightly to the ground, look at the ground with your eyes, adjust your breathing, bend your calves, and hold your ankles from the outside with both hands. Inhale, exert force on your waist, lift your upper body off the ground, and feel that your lower back is stretched. If possible, clamp your hips, use both hands to pull your legs, and lift your thighs off the ground. The whole body is like an open bow, with your head tilted back slightly and your eyes open above.

　　Swan pose - fully tighten the waist

　　Kneeling position, thighs and calves at 90 degrees, head slightly raised, looking straight ahead. As shown in the picture, the palms of the two hands are together, and the opposite direction is 90 degrees to the forearm. The little fingers are together, the palms of the hands are on the ground, slightly bend the elbows, so that the elbows are supported under the ribs, and at the same time, slowly move the center of gravity forward. Place your front feet on the ground, adjust your breathing, apply force on your waist, move your center of gravity forward, slowly straighten your legs backwards, and lift your body off the ground.

　　crunch clap

　　Lie on your back, lift your legs upward and bend them at 90°, with your thighs perpendicular to the ground, your waist kept still, and your back close to the ground. Straighten your arms on both sides of your legs, tighten your abdomen, wave your arms straight up and down on both sides of your legs, and tap the ground rhythmically. 30 times for a set.

　　Cat stretch - relax your waist in all directions

　　Kneel with your thighs and calves at 90 degrees, keep your head, neck, and spine in a straight line, and look toward the ground between your palms. Inhale, press your lower back, push your abdomen toward the ground, push your shoulders down, lift your chest, tilt your head back, and tilt your buttocks upward to form a downward arc with your back, thereby squeezing the waist and back muscles. Exhale, arch your back, move your lumbar spine in the opposite direction, lower your head at the same time, and try your best to bring your chin to your chest, so that the entire body forms an upward arc and feel the stretch of the muscles in your lower back.

　　Tips for practicing yoga:

　　Practice in small amounts and often

　　Since modern people have different time arrangements, it is difficult to strictly follow the above four time exercises. Therefore, you can relax the standards and make a small number of contacts, and you can still get good results.

　　meditation practice

　　Do 10-15 minutes of yoga breathing and meditation exercises when you get up early in the morning and before going to bed at night.

　　stretching exercises

　　Before lunch and afternoon tea, you can use yoga to do head, neck, and shoulder exercises, and use tables and chairs to do some in-situ twisting and stretching.

　　Is it okay to practice yoga every day?

　　From the perspective of physical exercise, it is of course best if you can insist on practicing yoga every day. Especially beginners should insist on practicing yoga every day, because daily practice can play a step-by-step role for beginners. If you can't practice every day, you can practice two to three times a week, but each practice should last between 1 and 2 hours to ensure the effectiveness of the practice.

　　After doing yoga you can sleep ?

　　Don’t go to sleep right after doing yoga. Although yoga is a very good exercise program that is good for the body and mind and helps lose weight, the body is still in a state of excitement just after doing yoga, and it is easy to accumulate fat and energy. It is recommended to wait about 1 to 2 hours.