Thin waist one: medicine ball throwing exercise
Sit on an adjustable bench and adjust the bench to a 45-degree angle to the ground. Lie on your back with your head facing the floor and your feet hooked on the bench bar. Hold a medicine ball in both hands above your chest. As your upper body rises, throw the ball straight up. Grab the ball, return to the starting motion, and repeat 12 to 15 times.
Thin waist two: squat exercise
Stand with feet shoulder-width apart and hold a barbell in both hands. Lower your body as you inhale, keeping your back straight and bending your knees and hips until your thighs are almost parallel to the floor. Don’t let your knees go over your toes. Hold for a while, then return to the starting position as you exhale. Repeat 10 to 12 times, resting 30 seconds each time.
Thin waist three: pull-down exercise
Stand, facing a dropper. Grab a horizontal bar with both hands that is more than shoulder-width apart. Sit on the bench and pull the bar over your head. Pull the bar down until it touches the collarbone. Hold for a while, return to the starting position, and repeat 20 times. Rest for 30 seconds every two times.
Slimming waist four: abdominal exercise
Sit on the edge of a bench or chair. Place your hands on either side of your hips, grasp the edge of the bench, bend your knees, and slowly lift your legs toward your chest while leaning your upper body forward so your chest is close to your legs. Straighten your legs while leaning back, with your heels about 12 cm off the ground. Repeat 12 times.
Waist thin five: shoulder clean and jerk exercise
Sit on the bench for practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height. Raise the barbell overhead until your arms are almost straight. Hold for a while and go back to the beginning. Repeat 20 times, resting 30 seconds between each time.
Slim waist six: bent legs exercise
Lie prone on the leg bender, with your heels against the baffle. With your abs and pelvis against the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the starting position. Repeat 24 times, resting 30 seconds between each time.
Thin waist seven: side bending dumbbell exercise
Hold a pair of lightweight dumbbells in each hand, bend your elbows slightly, and lift them above your head. With your back straight, slowly bend your body to the right as far as possible. Hold for a while, return to the starting position, and bend your body as far to the left as possible. Repeat 6 to 10 times on each side.
Thin waist eight: back stretching exercise
Lie face down on the back extension machine, with your back straight, your hands straight down, and your legs hooked on the leg anchors. Make a straight line from your hips to your hands. Lower the body until it is perpendicular to the ground. Lift your upper body up until your body is parallel to the floor. At this point, the back is slightly bent back and the hands are stretched forward. Hold for a while, then repeat 12 to 15 times.
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