1. Lie on the mat that moves on the floor, face down, and put your hands 3 cm behind your ears. 2. Slowly lift your upper body with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes, and don't lean back. 3. Slowly lower the upper body and return to the original squat. 4. It can be repeated 10 times. Efficacy: It can expand the back and eliminate back fat. First, practice walking on all feet in the office. Practice walking without using the strength of your legs. First, focus on your calves, and then practice walking with all your feet and walking in a straight line. Walking will be very leisurely and not frivolous. The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day. Second, cutting hands and striding to and from work is also a good opportunity to lose weight. Going to work twice a day, it's a waste not to lose weight. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit and have a little doorway. I hope everyone can learn to walk by cutting their hands and striding. The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise. First of all, belly in, head up, chest out, hips in, stride as big as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. Walking can also be exercised in this way. If you don't hold your chest out, it's like noodles. If you hold your chest out, you are naturally proud. Three-step yoga will help you thin your waist and abdomen, enhance digestion, promote metabolism, improve sagging internal organs and tighten muscles ... Time: morning, noon and evening, and practice on an empty stomach before meals. Practice for 5 ~ 10 minutes each time, and each posture can be done for 2 ~ 3 rounds according to personal situation. Q: What should I pay attention to when practicing cobra twist? A: This posture is good for your health, and most people can practice it. However, in the process of practice, the body must slowly twist, cooperate with breathing, and do not overstretch, in order to feel natural and comfortable breathing. The pelvis and coccyx are adducted to ensure the safety of lower back muscles and achieve good practice results. Cobra twist: waist and abdomen function: enhance digestive function, relieve constipation, promote metabolism, and reduce excess fat in the back and abdomen. Prone: Put your hands on your sides and your chin on the ground. Inhale, support your body with your arms, slowly raise your spine in the order of head, neck, shoulders and chest, and lean back. Exhale, twist your shoulders and head to the right and back at the same time, keep your posture and breathe naturally for 5 times. Inhale, turn your shoulders and head back to the middle position, exhale in the opposite direction, and keep your posture and breathe naturally for 5 times. Inhale and turn back to the middle position, exhale and slowly return to the initial prone position. Holding your head sideways can relax your back. Tiger style: waist and abdomen contraction: stretching strengthens spinal nerve and sciatic nerve, reduces waist, hip and thigh fat, and strengthens reproductive organs, especially suitable for women to practice. Kneel on your knees, put your hands on the ground, straighten your arms, turn your body into a quadrilateral, turn your wrists and move your arms forward. Inhale, hold your head up and chest out at the same time, and lift your right leg backwards and upwards. Exhale, at the same time, retract the right leg and knee to the abdomen and lower your head. The head and knees touch under the abdomen. Repeat 4 ~ 6 times. Change your left leg to practice. V-shaped posture: waist and abdomen contraction: tighten abdominal muscles, let the protruding abdomen tighten and lift, improve visceral sagging, and correct leg lines and spine at the same time. Sit up straight, extend your feet forward, bend your knees, hold your feet with your hands, and pull your knees to your chest. Inhale, straighten your back, hold your chest out, adjust your breathing, pull your feet up with your hands, straighten your knees, keep your body balanced with your tailbone as the fulcrum, and breathe naturally for 5 times. Exhale and slowly return to the starting sitting position.