Sexy, fat-free waist and abdomen are what many girls want to have, and the A4 waist is a representative one. The so-called A4 waist is a waist that is thinner than an A4 paper placed vertically. However, it is not easy to have an A4 waist. It requires a lot of training to create an A4 waist. Let’s take a look at the A4 waist exercises below!
1. Side Waist Stretch
Stand with your legs apart. Bend your knees, and use your left arm to drive your upper body to bend to the right, stretching your side waist. Do 20 times in a row, then switch sides and repeat for a total of 2 sets.
2. Lower abdominal exercises
Stand up, lift your left leg up with explosive force, and exhale while tightening your abdomen. Do 20 times in a row, then switch sides and repeat for a total of 2 sets.
3. Akimbus muscle training
Stand up, lift your left knee up with explosive force, and exhale while tightening your abdomen. Do 20 times in a row, then switch sides and repeat for a total of 2 sets.
4. Bend your knees and move sideways
Stand with your legs apart. Bend your knees, stand firm with your lower limbs, and use the strength of your waist to drive your upper body to the left and right 20 times
5. Sitting with your knees bent
Sit with your arms on both sides of your body and relax your shoulders. Put your legs together, inhale, bend your knees toward your abdomen, exhale and tighten your abdomen. Keep the movement slow and do 20 times in a row.
6. Cross kick
Sit in a sitting position with your arms slightly supported on both sides of the body and relax your shoulders. Alternately straighten and hook your legs. Keep your movements slow. Do this 20 times in a row
7. Upper body crunches
Lie on your back, place your hands flat on both sides of your body, keep your head, neck, shoulders and back still, and raise your legs. Use the strength of your lower limbs to curl your abdomen, hold it for a few seconds and then relax. Do this 20 times in a row
8. Lower body abdominal curls
Lie on your back with your hands by your ears. Lift your legs up and cross them into a scissor shape, relax your neck, use the strength of your abdomen, curl your abdomen and lift your head and neck, hold it for a few seconds and then relax. Do this 20 times in a row.
9. Side waist balance
Lie on your side, support your body with your left hand and two feet, draw in your abdomen and keep your body in static balance, maintain it for a few seconds and then relax, do this 20 times in a row , then switch sides and repeat.