How to train an A4 waist, there are many exercise methods, and among the exercise methods, some methods are very good, and some methods are not so good, but there are also things to pay attention to when training an A4 waist, such as correct training. method. So, how to train A4 waist? You can practice it with these few movements, let’s find out together!
1. Half-boat action
Sit on the mat, lean your upper body back, and lift your arms Extend in parallel, lift your legs off the ground, forming a boat shape. After holding this for 3 breaths, lower your back slightly, and at the same time straighten your legs forward without touching the floor, forming a half-boat shape. Hold for 3 breaths, then return to the starting position, and repeat 10 times.
2. Climber
Suppose you are climbing a mountain. In the starting position of push-ups, your hands are on the ground and your body is fully extended. Support your body weight on your hands and toes, and your body should form a straight line from your head to your ankles. Bend your knees and hips, lift your right foot off the ground, lift one leg up to your chest, and slowly move your right knee toward your chest. The other leg is slightly bent.
3. Bird King Pose
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, as shown in the picture, hug your chest and put your hands together. If you cannot put your hands together, just hold the left wrist with your right hand. Lift your left leg, wrap your right calf, and place your body weight between your legs. Grip the ground firmly 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, bring your abdomen close to your thighs, and feel the stretch in your lower back. After holding for 15 seconds, return to the initial position and proceed in the opposite direction.
4. Bow Pose
Lie flat on the ground, with your chin lightly touching the ground and your eyes slightly looking at the ground. Adjust your breathing, bend your calves, and hold your ankles from the outside with both hands. Inhale, push your waist hard, lift your upper body off the ground, and feel the stretch in your lower back. Where possible,Clamp your buttocks, use both hands to pull your legs, and lift your thighs off the ground. The whole body is like an open bow. Just tilt your head back slightly and keep your eyes open.
5. Swan Pose
Kneeling position, thighs and calves are at 90 degrees. Keep your head, neck, and spine in a straight line. Look at the ground between your palms. Inhale, push your lower back down, push your abdomen toward the ground, push your shoulders down, and lift your chest. The head is tilted back and the buttocks are tilted up to form a downward arc with the 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.
6. Cat Stretch Pose
Kneeling position, thighs and calves are at 90 degrees. Raise your head slightly and look straight ahead. The palms of both hands are together, facing away from the forearms at 90 degrees, with the little fingers together and the palms of the hands touching the ground. Bend your elbows slightly so they are under your ribs. 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.