A4 waist training movement explanation can also be practiced at home

The A4 waist is a waist that is narrower than the A4 paper, and the A4 paper is even more envious of many girls. Therefore, many people regard the A4 waist as a training target, but how can the A4 waist be trained? In fact, it can be trained by side bending and leg bending. So, what are the A4 waist training movements? Let’s take a look at how to train the A4 waist!

　　Side bending and movement

　　Stand upright. Spread your legs, raise your arms left and right, bend your upper body forward, and use your left fingers Go to touch your right foot, raise your right arm naturally, neither your legs nor your arms must be bent, inhale, then restore, exhale. Change the direction and repeat once. Do it 8 times in a row.

　　Leg flexion movement

　　Looking on your back. Your arms are flat on the left and right against the ground, and then straighten your legs and lift them up at the same time, inhale, so that your thighs are close to your abdomen; then exhale and slowly restore. Repeat 8 times.

　　Rind your legs and tighten your abdomen

　　The main purpose is to develop lower abdominal muscles. Lying on your upper body, stretch your legs and lift them as much as possible High, then slowly lower it. After doing this exercise evenly, bend your knees and continue to do the same movements. Repeat 8 times.

　　Sitting bend the body

　　Mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back on your upper body, maintain balance, and then bend your knees and tighten your abdomen to make your abdominal muscles extremely flex. During exercise, your feet can never touch the ground.

　　Twisting your waist

　　Twisting your waist

　　Twisting your waist

　　Twisting your waist

　　Twisting your waist and turning exercises in various positions to exercise your abdomen External oblique muscles and lumbar muscles.

　　Chain movement

　　As if you are sitting on a chair, you have your hands in a handrail position, and your back is leaning on the back of the chair. Note that there is actually no chair, just imagine sitting on the chair. Then you squat slowly, feeling that your butt is really sitting on the chair. When doing this exercise, you have to use force on your waist and keep your feet still, so that your thighs can bear the weight of your body.

Editor's recommendation:

A4 waist training plan Let you quickly have an A4 waist

　　A4 waist exercise method Teach you how to have a good-looking A4 waist

　　What are the correct postures and key points for palm pressing