A Book That Addresses Women's Health Issues

Chapter 31 Simple squat and bend exercises can create a small waist
At the age of 30, you also need to have a small waist, and the very simple exercises that can build a small waist include squatting and bending. Is it wishful thinking to still have a small waist at the age of 30?Of course!But if you don't pay a share of infatuation, delusions can really become delusions.If you want to build a small waist, you must first strengthen your waist.Waist exercise can make the intestines in the abdominal cavity have proper opportunities to move, thereby promoting digestion.Waist exercise can relax the tense back muscles and bones, and the pain will disappear naturally.Female friends who have periodic abdominal pain can also use waist exercises to reduce abdominal pain.Very simple exercises that can build a small waist include squats and bends.Squats make your curves more real Squats are a simple but effective form of fitness and an activity that moves the whole body.Regular practice of squatting against the wall can not only strengthen the quadriceps and gluteus maximus, reduce buttock and abdomen fat, make your waist and legs full of curves, but also expand your chest cavity and increase lung capacity.Method: separate your feet, slightly wider than your shoulders, and point your toes outward; keep your waist straight, keep your chest in your chest and draw your abdomen in, and keep relaxed; don't lean your head back or tilt; then squat down completely and then slowly rise up, like a frog swimming Same, so many times.For girls who are just starting to practice, don't do too much, it is advisable to start with a group of 10, and practice 3 groups a day.When you have enough strength, you continue to increase.

Let me introduce another enhanced version of the squat exercise, this exercise is a bit difficult, challenge yourself!Put your legs together and stand up; start to inhale, raise your arms, palms facing each other, press your left arm over your right arm, overlap your elbows, hug your chest, put your hands together; if you can't put your hands together, hold your left wrist with your right hand It is enough; lift the left leg, wrap the right calf, and place the center of gravity between the legs.Firmly grasp the ground with your right toes; adjust your breathing, take a deep breath, straighten your back and squat down slowly, and after maintaining your balance, move your upper body forward, bringing your abdomen close to your thighs, feeling the stretch in your lower back.Hold for about 15 seconds, return to the initial position, and practice in the opposite direction.

This action can not only stretch the waist forward very well, but also effectively eliminate the turbidity and stool in the body, exercise the strength of the lower limbs, and cultivate your concentration.Bending down can also lose weight. When you bend down to pick up things, you should bend your waist, as if you are touching your toes with your hands. This can strengthen the muscles of your thighs and buttocks.Of course, the weight-loss effect of this kind of action is not perfect. It is best to do bending exercises in front, back, left, and right.It may be a little painful at the beginning (it will be a little sore due to lack of exercise. If you suffer from certain waist diseases or other diseases that make it difficult to bend or twist your waist, don’t try it), don’t be afraid, let alone women’s waists are naturally soft and thin when bent Waist effect is very good.Ask someone to help you when you bend backwards or you will fall easily.Rotate your waist forward, backward, left, and right, and your waist will become softer and thinner.Don't underestimate these two small actions. Any fitness effect comes from small gatherings. Small actions ultimately bring great happiness!

(End of this chapter)