Food temptation to become a bucket waist knee lift squat training waistline

It’s easy to eat and drink too much during the Chinese New Year, and it’s common to develop a fat belly and a pot belly! With the New Year's delicacies in the spotlight, many people cannot resist the temptation and unknowingly gain a circle of fat around their waists after the Spring Festival. The culprit behind this is "eating too much" and "not exercising enough". If dinner parties are unavoidable, at least you can take the opportunity to “move more” and don’t let your waistline win at the starting line in the new year! Fitness center coach Zheng Xinci demonstrates a few simple home "waist slimming" exercise tips and teaches you how to train your waist and abdomen to have a curvy figure!

Lateral flexion exercise: mainly trains the lateral abdominal muscles and tightens the side waistline.

1. Stand with your feet as wide as your pelvis, place your hands naturally on the sides of your body, hold an elastic band or dumbbells, straighten your back, and bend to the side.

2. Exhale, contract your side muscles, and use force to pull your body back to an upright position. Do about 12 to 15 sets each time.

Contralateral abdominal flexion and knee raising exercise: mainly trains the abdominal muscles and reduces fat accumulation.

1. Stand with your feet shoulder-width apart and your back straight.

2. Exhale and lift the opposite knee and elbow, curl your body inward, and feel the force in your abdomen. Do about 12-15 sets each time.

Standing back flexion and extension exercise: mainly trains the back muscles, activates the back muscles and improves the lines.

1. Stand with your feet shoulder-width apart, back straight, upper body leaning forward, and knees slightly bent.

2. Exhale and roll your body inward, inhale and extend your back. Repeat about 12 to 15 times.

Seated alternating abdominal flexion exercise: trains the core muscles, mainly the abdominal muscles, and strengthens the abdominal curve.

1. Sit with your hands crossed in front of your chest, straighten your knees off the ground, and draw your abdomen in to keep your body stable.

2. Exhale and move one foot closer to the body, inhale and slowly change feet, contract the abdomen, keep the body stable and breathe naturally. Do about 12-15 sets each time.

Squat exercise: train the core muscles, strengthen the muscles from the waist to the legs, and make the waist and hip lines more obvious.

1. Stand with your feet shoulder-width apart, toes and knees pointing forward, and back straight.

2. Put your center of gravity on your heels, inhale and squat down, similar to the action of sitting on a chair, exhale upwards, and keep your torso stable. Repeat about 12 to 15 times.

If you want to get rid of your pot belly, it is still recommended that in addition to developing regular exercise habits, you should also eat in moderation. The above-mentioned exercises can make use of your spare time to increase your physical activity to increase calorie consumption, and strengthen local curves, so as to avoid accidentally accumulating too much fat during the Chinese New Year and forming fat "thigh meat"!