1, lying on the mat (or your own bed can also be obtained. I made it in bed. But the mattress is best not to be very soft), face down and hands behind your ears 3 cm.

2. Slowly lift your upper body with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes, and don't lean back.

3. Slowly lower the upper body and return to the original squat.

4, can be repeated 20 times. (Efficacy: It can expand the back and eliminate back fat. )

Meat with reduced side waist:

1. Stand, with your feet shoulder width apart and your hands drooping naturally.

2. Raise your hands, gently shake your fingers, take a lunge back with your left foot, and keep your right foot cross-legged. Turn your upper body to the right, and your eyes should see your left heel.

3. Turn your body back to the front, take back your left foot, and return to the original upright action.

4. Raise your hands, gently shake your fingers, take a lunge back with your right foot, and keep your legs crossed with your left foot. Turn your upper body to the left, and your eyes should see your right heel.

5. Turn your body back to the front, take back your right foot, and return to the original upright action.

6. It can be repeated five times. (Efficacy: It can effectively eliminate side waist fat and keep a good figure. )

Reduce the meat on your stomach:

1, lie on your back, with your legs raised, about 1 m off the ground, with your knees slightly bent and your hands under your hips.

2, slowly put down a leg to about 25 cm from the ground, and then slowly lift. Repeat the same action with the other leg.

Or you can choose to do this:

1, lie flat, lift your legs in the air, about 1 m from the ground, with your knees slightly bent and your hands under your hips.

2. Slowly lower your legs to 10 cm. Hold for 4 seconds, then lift your legs to the starting position. (The first mm can choose to be the first one. The second one can make me do it, and my stomach is shaking! Haha)

Reduce the meat on pp:

1, prone on the cushion of floor movement, with hands, palms and knees on the ground.

2. Lift your right foot and lift it backwards. You can also go up and down 20 times within 5 degrees or make your hips feel a little sore.

3. Then put down your right foot and land on your knees.

4. Lift your left foot again and lift it to the rear. You can also go up and down 20 times within 5 degrees or make your hips feel a little sore.

5. Then put down your left foot. (Efficacy: The enhanced hip lift and contraction can see the effect in a short time. )