Narrow shoulders and fat accumulation in hips and thighs are pear-shaped that plague oriental women. If you have such a figure and exercise doesn't work, fat just won't go down. Don't lose heart. The following four movements, which often appear in ballet classes, can help you keep your long and tight legs and change pear shape.

Exercise equipment: In addition to a strong chair, you need a fitness stick.

Preparation before practice: The coach suggested that we do aerobic exercise for 5 minutes first, and then do these four movements until the muscles are completely relaxed.

Note: This group of movements requires high endurance, so if you want to fully master the essentials of movements, you must adjust your body to the best state, and try to control the exercise intensity according to your physical condition during the practice to avoid back and ankle injuries.

1. Swimming

Practice site: ligament, back.

Lower abdomen on the ground, prone on the ground, arms and legs apart and slightly lifted, palms down, feet straight. Inhale, lift your left arm and right leg at the same time, exhale, retract your arms and legs, inhale again, lift your right arm and left leg, exhale and retract your arms and legs. Repeat the above actions for 20 times.

Pick up the fitness stick

Practice site: buttocks and ligaments.

Lie on the ground with your arms bent and your hands flat right below your face. Straighten your legs, straighten your feet, hold the fitness stick at the lower leg, and slowly lift the fitness stick. Then relax, return to the starting position and repeat the above actions 10 times.