4 ways to effectively slim down your waist

 　　1. Vertical legs

　　Lower abdomen effect★★★★

　　Anti-abdominal effect★★★

　　You should first lie flat, with your feet as straight as possible and at 90 degrees to your body, with your hands behind your head for support. This is to avoid injuring your neck, and your chin should be pointed up as much as possible.

　　Use your abdomen to lift your shoulder blades off the ground. Imagine that you have to slowly reach your chest first and then your feet. (This is to make the upper body feel like it is going towards the feet)

　　Keep your feet in a still position as much as possible, and imagine that you are only doing upper body exercises.

　　After completing one set, slowly lie down and repeat the same set.

　　Repeat this set of movements 12-16 times.

　　2.Reverse roll

　　Lower abdomen effect★★★★

　　Butt elimination effect★★★★

　　Lie flat on your back, bend your knees on the floor, put your hands behind your head and lift your knees toward your chest, slightly bending them at 90 degrees.

　　Contract your abdomen and lift your hips off the ground.

　　The range of this movement may seem small, but if you do it carefully, you can feel your hips lift slightly. Repeat this set of movements 12-16 times.

　　3. Cross sit-ups

　　Anti-flank effect★★★★★

　　Lower abdomen effect★★★★

　　Butt elimination effect★★★

　　Thigh elimination effect★★★

　　Lie flat on your back first, bend your knees and put your feet flat on the floor, put your hands behind your head and do cross sit-ups.

　　Also concentrate the strength on the abdomen, slowly use the strength of the abdomen to lift it up, and slowly rotate the upper body.

　　Perform sit-ups at an angle, where your left elbow and right knee meet. (This means oblique)

　　It doesn't matter if your elbows and knees don't really touch, just try to make them meet.

　　Then slowly go down and return to the original lying position, so that your right elbow and left knee meet. Remember to exhale every time you lift it up.

　　One set is 30 times (that is, left elbow with right knee, right elbow with left knee 15 times each)

　　4. Upper body roll-up

　　Anti-abdominal effect★★★★★

　　Lower abdomen effect★★★★★

　　Start in the same position as a regular sit-up, lying flat with your feet bent.

　　In preparation position, place your palms on your thighs.

　　Also use the strength of the abdomen to curl up and lift, and the position of the palms will move forward and be brought to the knees.

　　The head should always be kept slightly raised, and the entire chin and head should not be pointed down toward the chest.

　　Be sure to use abdominal strength to get up. Remember to exhale when you lift it up, don't hold it in.

　　Then slowly return to the original lying position and do it again. Repeat this set of actions 12-16 times