Women's simple fitness movements, if they don't warm up well, are likely to strain their muscles. This exercise can help us exercise well. Walking is the simplest exercise, which requires high physical quality. Here are some simple female fitness moves.

Women's simple fitness movements 1 abdominal training: leg lifting and abdomen rolling.

Lie on your back on the yoga mat, bend your legs and knees about 90 degrees, and put your feet flat on the ground. Don't fix your feet on the flat ground, as this will concentrate your strength on your thighs and buttocks, and you can't effectively exercise your abdominal muscles. Pay attention to whether you feel abdominal pain. Only when your feet are firmly placed on the floor mat can you exercise effectively. Hang in there, the goddess of vest line is you!

Hip and leg training: squat exercises

Keep your upper body straight and stand normally. When squatting, the upper body leans forward slightly, not perpendicular to the ground. When squatting, the thighs are required to be parallel or slightly lower than the ground; Knees can slightly exceed toes, so don't worry too much about the saying that "knees are not toes"; Try to stretch your hips backwards, just like sitting in the chair behind you, and finally pay attention to eye level.

Pay attention to put your hands behind your head, squat down to the end, and then get up quickly and stand firm. Hold your arms high above your head, do stretching exercises to make your abdominal muscles feel stretched, do squatting exercises, and then resume standing.

Leg exercise: left and right arrow steps

When training, warm up first, lift your legs high in situ, and then exchange arrows left and right forward. If possible, you can exchange arrows left and right in the dumbbell weight-bearing forward style, and then exchange arrows left and right in the backward style. Finally, hold several groups of side squats. Victoria's secret has the same long legs, you deserve it!

Abdominal core area: flat plate support

Flat support can exercise the strength of shoulders, arms, back, waist, buttocks and legs, and burn fat in all directions. Overall beauty.

Women's simple fitness action 2 legs against the wall:

This position is from shoulder to shoulder. Tilt your legs vertically and lean against the wall to relax. This action can relieve leg fatigue. Can play the role of stretching the back of the leg.

Yin Fei Jr.:

This action is mainly divided into standing posture and lying posture. Face down and put your arms back. Then lift your feet at the same time, and then you can feel the muscles in your waist and abdomen tighten. Hold on for 3-5 seconds, relax and return to the original point. Then do it.

Alternate leg lifts:

Keep your back on the yoga mat, then lift your legs, slowly lift them to about 45 degrees with the ground, and then switch to the other side to continue this action. Repeat your legs alternately.

Alternate run-up:

Hold the yoga mat on one toe with both hands as the support point, move the other leg forward to form a thigh perpendicular to the ground, hold it for a few seconds, and then switch to the other side. The action is repeated alternately.

Women's simple fitness movement 3 practicing yoga

Yoga includes many postures. Different postures exercise all parts of the body, increase the body's heat consumption, not only reduce subcutaneous fat, but also massage all glands of the body, activate gland functions, and benefit all organs of the body. The digestion, absorption and excretion functions of the body are normal, and the weight is gradually reduced.

rope skipping

Do you remember the last time you jumped rope? Maybe it was in elementary school. In fact, skipping rope is a simple and healthy exercise, not just a child's toy. In the same time, skipping consumes more calories than other sports! And there is no space restriction, so you can exercise at any time.

deep squat

Squat exercises thigh and hip muscles, and also greatly stimulates the heart, which has obvious effect on improving heart function and adaptability. For sedentary office workers, squatting can effectively prevent various diseases. If you want to increase the intensity of exercise, it is recommended to try the way of squatting with jumping, or lift dumbbells to squat.

Ride a bike

Bicycle is a very common and convenient means of transportation in China, and recent research shows that cycling, like running and swimming, is the most endurance exercise that can improve people's cardiopulmonary function. In addition, it also has the effect of shaping beautiful legs!

Bow and arrow squat

Feel that your legs are not slender enough and attractive enough? Let's try lunge squat! It is recommended that you do 3 groups every day, each group 10 lunges, to achieve the best plastic effect.