Yoga is one of the most effective weight-loss exercises, especially for women who never do strenuous exercise. From a chemical point of view, yoga can reduce the body's stress hormone level and improve insulin sensitivity-this information tells the body to use fat as fuel. The five sets of movements introduced below are adapted from yoga movements, which can tighten the muscles of shoulders, thighs and buttocks and have special effects on reducing the lower abdomen. From now on, I will give you a brand-new self in three weeks! Action introduction tool: yoga mat or carpet practice: do it three times a week, and take a deep breath 3 to 5 times after each action is finalized. Starting from the basic movements, you can choose to reduce or increase the difficulty according to your own exercise intensity. In order to achieve faster results, take a deep breath 5 to 8 times when setting the action, and repeat each action 2 to 3 times.

Basic movements 1: crescent bend main attack: lower abdomen, buttocks and thighs.

Stand with your feet together, toes forward and arms at your sides. Inhale, then raise your arms above your head and point your fingertips at the ceiling. Exhale, bend forward at the same time, and land your hands (you can bend your knees). Inhale, exhale, and exhale while the right leg takes a big step backwards (the knee of the left leg is bent 90 degrees, and the knee is directly above the ankle; Stretch your right leg as far as possible when you retreat, and touch the ground with your toe bone). Inhale, raise your arms above your head and look straight ahead. Continue to move, then return to the starting position and change the left leg extension. Reduce the difficulty: when crossing the right leg backwards, let your knees land and put your hands on your left knee.

Increase the difficulty: On the basis of ending the action, inhale, then arch your body and arms back, extend your head back, and look at your fingertips. Basic Action 2: Willow Branch Pendulum

Main attack: stand on both sides of the lower abdomen with your feet together and your arms on your sides. Bend your knees to the left and lift your left foot on your right thigh. Put your hands together on your chest and breathe twice. When inhaling for the third time, put your arms over your head and point your fingertips at the ceiling. Exhale and bend to the left when inhaling again. Breathe again and straighten up. Repeat 3 to 5 times, and then do it on the other side.

Reduce the difficulty: put your left foot on your calf or let your toes touch the ground to keep balance. Increase the difficulty: close your eyes when balancing and bending your body.

Basic action 3: the boat shakes the main attack: the lower abdomen and the back.

Sit on your knees with your feet on the ground and your hands on your thighs. Keep your body straight and in line with your head. Lean back 45 degrees, lift your feet, keep your calves in balance with the ground, and straighten your toes. Exhale and inhale, at the same time, lower your body to your thighs about 3 to 4 inches, making your body "V"-shaped. Exhale and lift your body and thighs. Repeat 3 to 5 times. Reduce the difficulty: put your hands on your thighs and just lean back.

Increase the difficulty: after forming a "V" shape, raise your arms above your head. The fourth basic action: pause

Main attack: Shoulders, arms, lower abdomen and back start from push-ups, arms are straight, hands are placed under shoulders, and head and body are in a straight line until heels. Take a breath. When exhaling, lower your chest to the ground, bend your elbows back, keep your arms close to your body, and tighten your hips.

Reduce the difficulty: land on your knees and adjust your hands until your head is in line with your knees. Increase the difficulty: when holding the action, raise the left leg by 6 to 12 inch, hold it, and then put it down. Repeat it three times, then change your right leg.

The fifth basic action: pay attention to the "seat": hips and thighs.

Stand with your feet together, toes forward and arms at your sides. Inhale, arms above your head, palms facing each other. Exhale, sit back at a 45-degree angle, keep your knees behind your toes, tighten your hips to support your back, and look forward. Reduce the difficulty: Stand at the distance of hip breadth with your feet, put your hands on your thighs, and bend only 30 degrees when sitting back.

Increase the difficulty: stand on tiptoe after "sitting" and support your body with toe bones. Knees can be in front of toes; Visual fingertips.