Exercise: Stand with your feet shoulder-width apart and your fingers crossed. Inhale, turn your palms on your chest and guide your spine upward with your arms; Exhale, bend your spine to the right and extend your arms. Inhale and return to the center; Exhale, bend your spine to the left and extend your arms. The above is a group, which can be repeated for 4~6 groups.

Efficacy: Remodeling waist muscle lines, strengthening digestion and absorption system, and inhibiting fat accumulation in waist and abdomen.

2, waist rotation type

Exercise: Stand with your feet shoulder-width apart and your fingers crossed. Inhale, turn your palms on your chest and extend your arms upward; Exhale and lean forward and downward from the waist until the back and arms are parallel to the ground. Inhale and exhale, and the arm drives the spine to twist 90 degrees horizontally to the right. Inhale and return to the center; Exhale, reverse direction, same way. 4~6 groups can be repeated.

Efficacy: promote intestinal peristalsis, clean up toxins in the body and consume excess fat in the side waist.

3. Spinal distortion

Practice: sit with your knees bent, your left leg on top and your right leg on the bottom; The heel of the right foot is placed on the ground outside the left hip, and the left foot is stepped on the ground outside the right knee; The elbow of the right hand leans against the outside of the left knee joint, and the left arm hugs the right waist from behind; Inhale, stretch the spine upward and stand upright; Exhale and twist completely to the left. Inhale and return to the center; Exhale and relax your limbs. The opposite is the same.

Efficacy: Massage the five internal organs, which can regulate the normal endocrine and digestive system and improve the phenomenon of fat accumulation in the body.

4. Lateral posture

Practice: stand up straight, take a big step forward with your right leg, and turn your left foot outward for 45 degrees, so that your right knee and toes are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground. Stretch your arms as far as possible and don't hunch over, which will expand your chest.

Efficacy: Exercise the whole back, leg muscles, hip muscles, abdomen and waist muscles.