Training purpose: Only a chubby ass can hold up the lines of trousers, with a bee waist on the top and slender legs on the bottom, and the most charming curves of women can be cultivated.

Action essentials: focus on the hips, legs together, thighs slightly flexed, focus on the lower body, and keep the waist straight. Hold your hands high above your head, put your hands together, hold your chest out, keep your back stretched, sink slightly, and swing quickly from right to left with hip strength.

The focus of belly dancing is thin waist and thin arms, but just like every aerobic exercise, it will be effective if you stick to it regularly for a long time. Listen to music, find the right feeling, and release enthusiasm in the rhythm.

Slender arms

Training purpose: to shape the arm lines in all directions and enhance the flexibility of shoulders, arms and wrists.

Action essentials: The muscles in the arm area that affect the overall aesthetic feeling are complex and need the cooperation of multiple actions.

1. Inner arm

Keep your posture straight and focus on your spine. At the same time as the left foot turns to the left, the left arm slides in front of the body, the left side of the body is open, and the palm is outward; Alternate left and right, and do a side action with a rhythm.

Snake hand

It's like an electric wave on your arm. The arms are spread out on the left and right sides of the body, bent from the fingers of one hand, and transmitted to the other arm through the shoulders and body in a wave shape. Regular exercise helps to improve the flexibility of joints.

2. Outside the big arm

Keep your hands straight and flat at the front of your body. When your left leg takes a step forward, your right arm will lift. When your arm is raised, your left hip is twisted forward.

Balance shoulders

Training purpose: You must learn to shake your shoulders and practice the edges and corners of your clavicle and shoulders.

Action essentials: put your arms on your sides and droop naturally. Taking the shoulder joint as the center, the brachialis joint can be driven to rotate around it, which can be done separately on both sides or at the same time. Shaking shoulders is difficult, and novices can't get the hang of it. However, in order to learn this movement, it is important to practice the strength and flexibility of the shoulders first.

Tall chest

Training purpose: It is difficult to make the chest fuller through aerobic exercise, but it is completely possible to make the chest more upright.

Action essentials: hold your chest out, concentrate your strength on the twin peaks, and put your hands on the roots of your thighs. Take a step forward with your right leg, straighten your left leg, lift your hips and abdomen, then lean forward completely with your arms behind your body. While the waist is not twisted, let the upper body shake back and forth. Think about it. It takes time and strength to fight against the gravity of the earth for so many years. Come on!

Flexible neck

Training objectives: tall and straight, beautiful neck, confident and elegant temperament.

Action essentials: Hold your chest, cross your hands in front of you, stretch your back, and concentrate your strength on the muscles and nerves on both sides of your neck. When your body is basically motionless, push your head to the left and right sides with your muscles, paying attention to the fact that your head is basically not twisted.

A strong abdomen

Training purpose: Like Latin singer Shakira's flat abdomen, you can also vaguely see the muscle texture. While exercising the abdomen, I also exercised the whole waist area. The lines on both sides of the waist should be adducted, and the fat on the back should be transferred to the buttocks.

Action essentials: eliminate the burden of the big stomach and concentrate on training the upper abdomen. Legs together, hips raised, thighs slightly bent. When the upper body is pushed forward, the head leans back and the hands stretch back hard; When the back of the bow contains the chest, bow your head and still do not relax the control of the abdominal muscles. Do it many times in a row, you can change your legs and shift your center of gravity.

Belly dance aerobics is popular because its movements and steps are natural and casual, and it is not limited by age and body shape. More importantly, belly dancing can be practiced on the fat in the abdomen and waist, which can effectively repair the whole body lines and reduce the fat in the arms, buttocks and thighs.