Standing with thin waist dumbbells exercises

When it comes to thin waist exercise, many people think of sit-ups for the first time. However, this is an overvalued thin waist exercise. Why? Because sit-ups only exercise your upper abdomen. Experts pointed out that standing thin waist than lying effective. Therefore, Benado Capola, a famous fitness trainer in Los Angeles, USA, created a simple and easy dumbbell exercise that can exercise all the muscles that the thin waist must involve, strengthen the core muscles of the body, the muscles near the hips, and the lower back Muscles, and lumbar and abdominal muscles. This exercise can not only shape the slim waist that you must wear in summer bikini, but also can improve your posture and help you in daily life. For example, ladies can carry a large bag or more force while shopping. Bus and subway are more aggressive.

The following actions, each suitable for each exercise to do 3 to 4 groups, each group can rest for 30 seconds, 2 or 3 times a week to exercise.

First, sideways body

Hold a dumbbell in both hands, place it on both sides of the body, straighten your arms, and force your upper body. With your upper body undistorted, rely on your waist and abdomen to flex your body as far as possible to the left, and make the left-hand dumbbell as close as possible to your left knee. Pause at the limit and slowly return to the upright position. Tilt the body to the right side to complete the full action. Do it 10 times.

Second, do not twist twist

Separate your feet from your hips, stretch your arms straight forward, hold a dumbbell in your hands, lift your dumbbells to your chest, and tighten your upper body. Move the torso slightly and push the arm to the left as far as possible. Pause at the limit and then twist to the right to complete an action. Do it 10 times.

Third, bow stretch

Holding a dumbbell in both hands, lift it over your head, over your right shoulder, and your left foot to the left. Elbow the elbow, pull the dumbbell down to the height of the chest, and at the same time lift the knee of the left foot, and then close to the chest, then resume the initial position and complete an action. Do it 10 times. Change sides and do it 10 more times.

Fourth, dumbbell counter-cut

Knees, the body twists slightly to the left, holds a dumbbell in both hands, and places it on the left thigh. Keep your arms straight and lift the dumbbells over your right shoulder while straightening your legs. Resume the starting position along the same route and complete an action. Do it 10 times. Change sides and do it 10 more times.