Stand up straight, take a big step forward with your right leg, and turn your left foot outward by 45゜, so that your right knee and toes are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground.

Target parts: the whole back, leg muscles, hip muscles, abdomen and waist muscles.

Special shaping: stretch your arms as far as possible and don't hunch over, so that you can expand your chest. This action is also very effective for tightening gluteal muscles.

The second move

Lie face down on the mat and support yourself with your elbows. Your arms are shoulder width, and your fingers are pointing straight ahead. Tighten your muscles and lift your hips. Keep your body in a horizontal line and your toes support the ground, then you will feel the pressure. Try to tighten the muscles of the abdomen and legs, hold on for a while, and then rest on the ground for a while. Repeat this action several times.

Target parts: arm, leg muscles, hip muscles, abdomen and waist muscles. Chest, back and thighs.

Special shaping: only the muscles in the abdomen and inner thighs are collected to prevent the arm muscles from forming ugly fat piles.

The third measure

Lie flat on the ground, face up, with your feet flat, feet width apart from your hips, and bend your knees until your calves and shins are perpendicular to the ground. Tighten your hip muscles, lift your hips a few inches off the ground, and arch your body with the ground. Keep your arms close to the ground, tighten your hips and leg muscles, lift your hips, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat this action.

Target parts: gluteus muscle, thigh, psoas muscle and lower back.

Special shaping: once your figure is arched, put your hands under your body as much as possible, which can support your body and buttocks, and also make your buttocks muscles firmer.

The fourth move

Note: If you are a beginner and have never supported your body with your shoulders, or have problems with your cervical spine, you'd better not try this action at first.

A: The starting action is the same as in Section 3. Then put your hands behind your waist for support. Bend your legs to your chest every time. If you can't support your body with your shoulders, you can bend your knees, which can relieve the pressure on your shoulders.

B: Put your legs straight on the ceiling and close together. Imagine that you are transferring energy from your head to your toes. If this posture is too tired, bend your legs for a while and have a rest (as in Action A). If you put a towel under your neck and shoulders, it will reduce the stretching of these parts and make you feel more comfortable. )

Target parts: shoulders, back, abdomen, buttocks and legs.

Special shaping: pay attention to the eyes looking up, shrink the rotten part tightly, and try to keep the trunk and legs in a straight line, perpendicular to the ground.

Nowadays, most urban women like yoga, because yoga can not only bring you fitness, but also improve your figure and make you have a slimmer figure!

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