1. Practice slim figure with horizontal bar
Horizontal bar is definitely a very popular exercise method. With it, all parts of your body can get it. You can go to some good gyms and let the excellent ones combine ballet and Pilates into your slimming plan.
Slimming with horizontal bar
If you don't have a horizontal bar, find an armrest or a solid seat and do horizontal bar exercises with music that makes you happy. After a month, your waist and hip circumference will be reduced by 6 cm, and at the same time, you will see significant changes in your whole body.
2. Modeling of arms and chest (arms, chest, shoulders, hips and abdomen)
Knees on the ground, push-ups, hands on the ground, slowly turn inward, under the shoulders (elbows backward, not outward. Use the strength of the core of the body to bend the elbow, let the body sink toward the floor, and then go up. Repeat 20 times.
Hand and chest shaping
Key points of training: Keep your body in a straight line from your head to your knees.
3. Shape hip curve (for quadriceps femoris)
Stand with your feet open, shoulder width apart, next to a sturdy seat or armrest. Put one hand on it for support, and lift the heel upward, just like wearing it.
Hip shaping
Bend your knees and let your body sink to the third position. Bend again, let the body sink 3 cm, and then rise 3 cm. This is a round. Repeat 40 times.
Key points of training: keep your back upright and relax your hip muscles.
4. Hip rest (for oblique abdominal muscles and buttocks)
Sit down and bend your knees 90 degrees (right knee in front, left knee on one side, toes facing back). ) Put your right hand on the ground and your left hand on the left hip joint. Bend forward slowly and hold your chest out.
Hip support
Lift your left leg, 3 cm off the ground, and then put it down. Repeat 20 times. Then move the left leg back and forth 3 cm, repeat 20 times, and repeat in different positions.
Training points: keep your hips still while moving your body.
5. Raise hips (for hips and hamstrings)
Stand facing the back of the chair or armrest and hold it with both hands. The heel is straight, the toes are outward, and the legs are V-shaped. Let your knees relax, tighten your hip muscles and slowly turn to your waist.
Bend your knees 90 degrees and lift your left leg back. Let the left leg turn to the right leg 20 times and then turn back 20 times. Switch legs. Say it again.
Training points: the range of movements should be small-the movements in each direction should not exceed 3 cm.
Flatten the lower abdomen
Lie on your back, let your upper body lean on your elbow, bend your knees, open your feet shoulder width, and put them on the mat. Move your back to the mat and lift your left leg at the same time, bending your knees 90 degrees.
Flat abdomen exercise
Move your arms forward, elbows to both sides, hands crossed, and put them on your bent right knee. Then, stretch your left leg until it is straight, and slowly leave the floor in a suspended state. Gently pat your knees with your palm for 30 times, and exhale with each pat. Back to the initial position, you will change your legs and repeat the action.
Key points of training: Make your abdominal muscles and gluteal muscles tense during exercise.
Beautiful posture,