Share a few tricks with you. Just squeeze out ten minutes of practice before going to bed ~ stick to it for ten minutes every day, and you will definitely see the effect after one week.

Air bike

Lying on a yoga mat or bed.

Imagine yourself riding a bike.

I usually have a stomachache in two or three minutes.

Then I will bite my teeth for about ten minutes!

It will be much easier later.

This action is very helpful for thin thighs and small stomach.

Side-lying leg lift

This is a classic action.

Support your head with one hand and lie on your side.

Straighten your left leg and lift it slightly.

Toes down, arms hard,

Lift your left leg to the highest point and slowly downward.

At the same time, the right leg is slightly raised to a certain height.

Try to stay still and don't touch the ground.

2-3 minutes each time.

Lie on your back and lift your legs.

This is a classic action.

Lying in bed or on a yoga mat.

Lift your legs with abdominal strength.

When you put your feet down, don't land completely.

Thirty in groups of three.

This action is suitable for thin belly.

If the abdomen is sore, it means that the force is right.

Static gluteal bridge

Lift your body with your hips.

Keep your body in a straight line.

Then hold on for 30 seconds.

Slowly lower your hips.

* * * 5 groups in total.

You can rest for five seconds in the middle.

This action is suitable for shaping the buttocks and legs (you can add a pen in the middle of the thigh appropriately)

Lift your hind legs

This action is actually like a word horse.

It's just that the front legs are hooked down

As shown, the legs are bent.

This action helps to correct the leg shape.

30 seconds at a time