2. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.
3, this action can not only abdomen, but also stovepipe.
4. Pick up a dumbbell weighing 5- 15 Jin with both hands, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost flush with the ground and your dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs.
5, this action can eliminate the fat in the abdomen, waist, buttocks and legs.
6. Open your legs 45 degrees outward, with the distance between your feet wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10.
7. This action is good for losing weight in the abdomen and legs.
8, feet apart, shoulder width, lift two dumbbells weighing 5- 15 kg, on the shoulder position, palms forward. Bend your knees slightly, keep your body straight, then slowly bend your hips until your upper body is flush with the ground, keep it for 5 seconds, and then return to its original state. This is a complete action. Do this action 8 to 10 times.
9, this action in addition to the lower body, the upper body has also been exercised.
10, feet apart, shoulder width, hands on the side. Raise your right knee until your thighs are flush with the ground, and raise your hands above your head together. Hold for 5 seconds, then slowly lower your right foot, make it lunge forward, take back your left foot, and return to Keyes posture. This is a complete action. Do 10- 12 times on each leg.
1 1, this action can not only exercise the abdomen and legs, but also thin the arms.
12. Hold two 5- 15-pound dumbbells in the hip position, put your right foot on the steps and bend your knees 90 degrees. From this position, step forward with your left foot, put it on the steps, squat for 2 seconds, stand up and restore the starting position. Repeat the exercise on the other leg, and each leg does the action of 10- 12.
13, this action can thin the abdomen.
14, prone on the bench, legs hanging outside the edge of the bench. Push your abdomen and lift your legs until your body is in line. Hold for 5 seconds, then slowly lower your legs. Do 10- 15 times.
15, this action can exercise the waist, buttocks and legs.