How to train an A4 waist, there are many training methods, and among the training methods, some methods are very good, and some methods are not so good, but training A4 waist is also particular, such as training methods, Some people still know how to train the A4 waist. So, how to train A4 waist? It’s best to train with these movements, let’s learn about them together!
1. Crescent Moon Variation
Open your feet and inhale Raise your arms to level, exhale, relax your shoulders, and turn your palms downward. Look straight ahead with both eyes. Take a deep breath, and when exhaling, relax your right waist and lower your upper body horizontally to the right. Be careful not to lean forward or arch your back. You should feel that your body is close to a wall, open your shoulders as much as possible, and bend sideways on a flat surface. Feel the stretch on the left side of your waist. Just get to where you are comfortable and don't force yourself to be as good as a coach right from the start. After holding for 15 seconds, return to the initial position and repeat the action in the opposite direction.
2. Bird King Pose
Stand with your legs together. Inhale, raise your arms, palms facing each other, press your left arm over your right arm, overlap your elbow joints, as shown in the picture, hug your chest and put your hands together. If you cannot put your hands together, just hold the left wrist with your right hand. Lift your left leg, wrap your right calf, and place your body weight between your legs. Grip the ground firmly with your right toes. Adjust your breathing, take a deep breath, straighten your back and squat slowly. After maintaining a good balance, move your upper body forward, bring your abdomen close to your thighs, and feel the stretch in your lower back. After holding for 15 seconds, return to the initial position and proceed in the opposite direction.
3. Bow Pose
Lie flat on the ground, with your chin lightly touching the ground and your eyes slightly looking at the ground. Adjust your breathing, bend your calves, and hold your ankles from the outside with both hands. Inhale, push your waist hard, lift your upper body off the ground, and feel the stretch in your lower back. If possible, clamp your hips, use both hands to pull your legs, and lift your thighs off the ground. The whole body is like an open bow. Head tilted back slightly, eyes open upwardThat’s it.
4. Swan pose
Kneeling position, thighs and calves are at 90 degrees. Keep your head, neck, and spine in a straight line. Look at the ground between your palms. Inhale, push your lower back down, push your abdomen toward the ground, push your shoulders down, and lift your chest. The head is tilted back and the buttocks are tilted up to form a downward arc with the back, thereby squeezing the waist and back muscles. Exhale, arch your back, move your lumbar spine in the opposite direction, lower your head at the same time, and try your best to bring your chin to your chest, so that the entire body forms an upward arc and feel the stretch of the muscles in your lower back.
5. Cat Stretch Pose
Kneeling position, thighs and calves are at 90 degrees. Raise your head slightly and look straight ahead. The palms of both hands are together, facing away from the forearms at 90 degrees, with the little fingers together and the palms of the hands touching the ground. Bend your elbows slightly so they are under your ribs. At the same time, slowly move the center of gravity forward. Place your front feet on the ground, adjust your breathing, apply force on your waist, move your center of gravity forward, slowly straighten your legs backwards, and lift your body off the ground.