Get your slim waist back! Strengthen the plate to thin the tenderloin

Recalling the days when I was young and could eat anything but gain weight, I would eagerly put on a bikini to show off my perfect waistline when I arrived at the beach in summer. Before long, my slender waist turned into a bucket waist, and I could only wear a top over my bikini at the beach, with tears hanging on my cheeks. In order to regain my slender waist, you need active and effective muscle strength training. Make good use of the plank position, which is often done in the gym, to support yourself on the ground, and twist and swing your hips back and forth, which will instantly become an enhanced version that is specifically designed to lose weight on the waist.

If you want to lose some fat on your waist, you can do it by doing the enhanced plank pose. (Photography and demonstration by Yang Bokang and Ma Wanjuan)

According to the Los Angeles Times, in order to help the majority of office workers regain their charming waistlines, in addition to not overeating like before, they have specially invited fitness coaches to guide waist-slimming muscle training. By practicing a single and effective movement every day, they can successfully eliminate the hard-to-lose fat on the waist. We urge everyone to follow suit.

Preparation position: Plank

First prepare a mat, clasp your palms together, open your elbows and place them on the mat, forming a triangle from your hands, elbows to your body. Then support your body with your knees, slowly straighten your legs, and after your toes touch the ground, slowly bring your knees up. Remember to keep your back straight and your buttocks raised. If you have weaker muscle strength, you can practice on your knees.

Maintain the plank position, support yourself with your hands, lift your buttocks up, keep your back straight, then twist your hips left and right to train your waist and side abdominal muscles. (Photography and demonstration by Yang Bokang and Ma Wanjuan)

Hold your hands tightly on the ground. (Photography and demonstration by Yang Bokang and Ma Wanjuan)

If you have weaker muscles, you can try the plank pose with your knees on the ground. (Photography and demonstration by Yang Bokang and Ma Wanjuan)

Strengthen the plank: swing your hips left and right to exercise your side abdominal muscles

Slowly twist and swing your hips left and right with the rhythm to maximize the stretch of the side abdominal and waist muscles. Remember, when one side has twisted to the end and lightly touches the mat, you must first return to the plank position and then switch to the other side. Repeat 20 times back and forth as a set. Afterwards, you can stretch your hands forward, lie on the ground and rest for a while, then do another set. Do about 2 to 3 sets a day.

Plank hip twist to the right. (Photography and demonstration by Yang Bokang and Ma Wanjuan)

Plank hip twist to the left. (Photography and demonstration by Yang Bokang and Ma Wanjuan)