Objective: To build muscle and enhance muscle vitality. In addition to exercising the peripheral parts of the abdomen, regular exercise can help thin people gain weight and lay the foundation for exercising a strong body.

First, the seat-assisted squat: This kind of exercise is most suitable for sculpting thighs and buttocks.

Exercise method:

1, feet open shoulder width, back straight, hands extended forward.

2. When your back is straight, with the feeling of sitting in a chair, your hips stand back and bend your knees slowly.

Precautions:

1, when bending your knees, you must also straighten your back (because bending your back is the easiest way to exert reaction)! Really bend your knees and keep your hips as close to the chair surface as possible.

2. You can use the chair to complete the squat in the correct posture. If you get used to it, you can exercise without a seat.

Second, one leg balance:

After strengthening the trunk, the posture will also become beautiful!

Exercise site: quadriceps femoris, erector spinae, gluteus maximus and deltoid.

Exercise method:

1, feet together, body upright, arms straight and then stretched forward, palms together at chest height.

2. Slowly lean forward, lift one foot backward at the same time, stand well after completing the action, and slowly return to the original position after taking a breath. Repeat the left-right interaction to complete the action.

Precautions:

1, if the body will shake when doing the action, it is easier for the body to reach balance if the center of gravity is on the axle foot.

2. At the same time, when the center of gravity of the upper body moves forward, the hind foot will naturally lift.

It doesn't matter if you can't lean forward to be parallel to the ground.

4, while doing movements, while achieving body balance, in order to strengthen the main axis of the body, improve basic metabolism, exercise internal functions as the project.

Third, supine leg lifts:

Simple, you can exercise in your bedroom or bed!

Exercise site: lower part of rectus abdominis and quadriceps femoris.

Exercise method:

1. Lie on your back on the yoga mat or bed, with your feet together and lifted towards the ceiling.

2. Then slowly put down your feet until the heel block touches the ground or bed. Concentrate all consciousness on the lower abdomen and slowly complete the action.

Precautions:

1, feet down don't fall on the ground or bed! Stay close to the ground or bed surface, but don't hang your legs.

2. Pay attention when you put your feet down, and your shoulders and back can't leave the ground.

Fourth, one foot supine hip lift: leg lift also has the effect of tightening the thigh.

Exercise site: triceps brachii and gluteus maximus.

Exercise method:

1. Practitioners lie on the yoga mat or bed, with their legs bent, their heels below their knees as far as possible, their calves straight, take a deep breath, and raise their hips by abdomen. Try to keep your back, hips and inner thighs in a straight line.

2. After getting ready for the action, take a deep breath, straighten one foot after the action is completed, and take a deep breath. Then slowly restore. The left and right legs cooperate with each other to complete the action.

Precautions:

1, after lifting the leg, try to make the back, hips and thighs in a straight line.

2. Pay attention when pulling up the waist, so as not to over-straighten the waist and damage the waist muscles.

3. Lift one leg, support the body with the other foot, and lock the hip muscles you want to exercise to increase the load. Recommend it to people who want to concentrate on lifting their hips!

Fifth, turn around after push-ups: this action has a very good effect on exercising the waist!

Exercise method:

1. Start with the usual push-ups preparation.

2. Return to the original position after completing a push-up.

3. After straightening your elbows and knees, slowly turn over your body, straighten your hands to the ceiling, look at your fingertips, and then slowly return to your original position. Complete the action of left and right interaction.

Precautions:

1. When you turn your body, straighten your fingertips, avoid bending your elbows and knees, and make movements full of feminine rhythms.

2. After the arm is raised, transfer the consciousness to the muscles of the lateral abdomen, and at the same time try to make the body in a straight line.

3. Turn your body over after raising your arm, which can stimulate the sports of chest and side abdomen at the same time.