If you want to achieve the above effect more scientifically and conveniently, it is recommended to listen to the advice of experts:
1. Sit on the ground, straighten your feet, lean back, support your elbows, put your hands on your hips, press your lower back to the ground, and raise your legs to 45 degrees with abdominal strength. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise. This action can not only abdomen, but also stovepipe.
2. Pick up a dumbbell weighing 5- 15 pounds with both hands, support it with your right foot, put your left foot a few inches behind you, keep your back straight, and lean your hips forward until you know that your body is almost flush with the ground, and the dumbbell is in line with your shoulders, and return to the starting position. This is a complete action. Do 12, and then switch legs. This action can eliminate the fat in the abdomen, waist, buttocks and legs;
3. Spread your legs 45 degrees outward, with the distance between your feet wider than your hips, and then squat down. From that position, step outward with your left foot, keep squatting, and take a step to the right to restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10. This action is good for losing weight in the abdomen and legs;
4, feet apart, shoulder width, lift two dumbbells weighing 5- 15 jins, put them in the shoulder position, palms forward, knees slightly bent, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground, keep them for 5 seconds, and then restore to their original state. This is a complete action. Do this action 8 to 10 times. In addition to the lower body, the upper body has also been exercised;
5, feet apart, shoulder width, hands on the side. Raise your right knee until your thigh is flat with the ground, and at the same time, raise your hands above your head for 5 seconds, then slowly lower your right foot and lunge forward, retract your left foot and return to Keyes posture. This is a complete action. Do 10- 12 times on each leg. In addition to exercising the abdomen and legs, this action can also thin the arms;
6. Hold two 5- 15-pound dumbbells at the hip position, put your right foot on the steps and bend your knees 90 degrees. From this position, step forward with your left foot, put it on the steps, squat for 2 seconds, stand up and restore the starting position. Repeat the exercise on the other leg, and each leg does the action of 10- 12. This action can thin legs and abdomen;
7. Lie on the bench, with your legs hanging on the edge of the bench and your abdomen exerting force. Lift your legs until your body is in a straight line, hold for 5 seconds, and then slowly lower your legs. Do 10- 15 times. This action can exercise the waist, hips and legs.
If you insist on doing it 2-3 times a week in discontinuous days, combined with a reasonable diet, the lower body will slim down, and it is no problem to wear tight pants. Success belongs to the persevering. You might as well try.
The original text comes from Xiamen light blue rose spa website:
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