There are many ways to keep fit at home. Here's how I work out at home, girls. Welcome to read the reference.

1. Inner thigh+buttocks:

Get down! get down! Squatting in the same place is still very tired. I work in groups of twenty, with my hands around my chest and my waist and neck straight, and I work in two groups at night.

Side kick, side kick. Hold the wall with your left hand and lift your right leg with your right hand akimbo. Lift your whole leg and step with thigh strength instead of toes. Switch places in groups of 50 people.

2. Waist and abdomen:

Sit-ups and other' bed exercises' are totally not suitable for me and will never last. I do exercises with a universal towel, which I searched online and then integrated into four sections that are more suitable for me.

The first section: It's a little warm-up. Stand up with your arms straight, hold the towel high above your head, tilt your upper body to the left by about 50 degrees with waist strength, and then count from left to right in the opposite direction 100 times, and feel the waist stretch hard. At first, I only made about 30, and slowly added them up.

Section 2: Picking red diamonds (because my roommate always wears a pink and grass-green pajamas to cooperate with this action, especially like a small village girl picking red diamonds on a boat. . ) Stand up straight with your hands and hold both ends of the towel. Bend your left knee and raise it to your waist. The right hand touches the left knee obliquely, and then the other way around. About a hundred times.

The third section: I didn't do this section for a long time, and suddenly I started. The waist and ass must hurt together the next day! Stretch your left leg, bend your right leg and do lunges. Keep your hands straight and hold the towel high. Your left hand is low and your right hand is high. You can feel your left thigh and right waist stretching. You can change the direction of the left 50 and the left 50, and you can start from the no-edge 20.

Section 4: Stretch and relax. Stand up straight, put the towel on your waist, and shake your waist left and right with your hands for a hundred times.

3. Arms:

Lift the water bottle. I have no arm strength at all. I started lifting with 500ml mineral water, although it was 500ml! You will feel its weight at about 50. . Stand upright with your left hand akimbo, and raise the 50- 100 water bottle with your right hand, depending on the individual, and then turn in the opposite direction. I tried to lift the water bottle with both hands, because the bottle was heavier later, and it was easy to catch the waist with a bad sense of balance, so it was better to put one hand on her hips. After that, collect 2.5L water bottles, and divide them into groups on both sides for 100.

Turn your arm wildly. I don't even know if it's good for the joints. . . Because my neck and lower back have been hurting, I began to turn my arms wildly every night! The forearm with the shoulder joint as the axis drives the arm to rotate clockwise at a uniform speed and complete counterclockwise 100. Anyway, basically this back doesn't hurt.

4. Hips, Hips and Arms Enhanced Edition:

Ok, I'll make an enhanced version if I'm lazy.

Raise the water bottle and get down! How lazy I am. . When squatting, lift the water bottle sideways. Stay for two seconds when squatting, and feel that the enhanced version is more effective.

I miss my figure at that time. . Also, I find that no matter what exercise I do, I will rebound as long as I stop.

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