Climbing stairs is a simpler and more fat-burning exercise than running. The following movements, while helping you to preserve your core strength, help you practice standardized stair climbing movements, which is more conducive to obtaining hips and vest lines. If you have climbed the stairs, congratulations, you have completed the first stage of practicing vest line, hips and legs.

1. Lie flat on the fitness stool, put your feet together on the ground, your calves are perpendicular to the ground, your thighs are perpendicular to your calves, your waist is close to the stool surface, and your hands are behind your head.

2. Leave the stool surface in the order of head-shoulder-upper back-lower back, and at the same time, the abdomen is squeezed inward and the whole upper body is curled. Ensure that the waist does not leave the stool surface during the whole process.

3. Exhale to the end before the head leaves the stool, so that the chest is in a state of recovery, and then inhale when lying down after the action.

Through this technique of retracting the chest, the vest line can be made into a complete straight line from top to bottom.

During the whole gait, I only emphasize the strength of two parts: one is the abdomen and the other is the inner thigh. Here are three necessary introductory trainings.

Abdominal lifting thigh-strength mode training

Key points: the thighs and toes always rush forward, the hips are sent forward, and the trunk and raised legs are in line.

The farther back, the tighter the abdominal muscles and the more embedded the lower abdomen.