A4 waist is a waist that is narrower than A4 paper, and A4 paper narrower waist makes many girls envious. Therefore, many people regard A4 waist as the training target, but how to train A4 waist? In fact, You can use sideways bending exercises, leg bending exercises and other methods to train. So, what are the A4 waist training exercises? Let’s take a look at how to train an A4 waist!
Bend sideways
Stand upright. Separate your legs, raise your arms to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and neither legs nor arms should be bent. Inhale, then restore, and exhale. Change direction and repeat. Do this 8 times in a row.
Leg bending exercise
Supine position. Place your arms flat on the ground left and right, straighten your legs and lift your knees at the same time. Inhale to bring your thighs close to your abdomen; then exhale and slowly return to the position. Repeat 8 times.
Lifting the legs and tightening the abdomen
Mainly develops the lower abdominal muscles. Lie on your back with your upper body straight, lift your legs as high as possible, and then slowly lower them. After doing this exercise evenly, bend your knees and continue doing the same movement. Repeat 8 times.
Seated flexion
Mainly develops the upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain body balance, and then bend your knees and tuck your abdomen in to make your abdominal muscles extremely flexed. During the exercise, your feet should never touch the ground.
Twist
Hold the handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures to exercise the oblique and waist muscles.
Chair exercise
As if sitting on a chair, hold the armrests with both hands and lean on the back of the chair. Note that there is no chair, just imagine sitting on it. on the chair. After that, the body slowly squatted down, and it felt like the butt was really sitting on a chair. When doing this movement, you should exert force on your waist, keep your feet still, and let your thighs bear the weight of your body.