When she first started out, Crystal was a chubby girl with a full face of baby fat. Although she is not ugly, her figure can only belong to the general category. This once affected the development of Crystal.

Determined, Crystal decided to stay healthy and lose weight. Some time ago, Crystal basked in a refrigerator and her family gave her big eggs. You may wonder what so many eggs have to do with losing weight. This is one of the secrets for Crystal to lose weight. For two years, boiled eggs and cucumbers have been Crystal's diet.

In addition to diet control, Crystal also works hard in fitness privately. After work, the gym must be Crystal's usual place. Even in his spare time, Crystal will create conditions for his own exercise. Everything depends on accumulation and persistence, and fitness is no exception. Because of Crystal's long-term persistence, he won the Zhang Pengpeng that surprised everyone in Princess Go.

Crystal not only has an enviable figure, but also is a fairy in real life. Some time ago, netizens met Crystal at the airport, and finally saw the amazing immortal figure with their own eyes. Crystal's bee waist and peach buttocks are almost empty in the photo. Take a good exercise, who is not a fairy, right?

1. Shoulder bridge of shoulder bridge

"Shoulder Bridge" is the last movement of Pilates Bridge series. In this exercise, the core of the back should be tightened, the pelvis should be raised, and one leg should be controlled without affecting the trunk. When the legs are put down, it should be noted that in order to keep the stable height of the buttocks unchanged, the opposite movement must be applied to the buttocks at the same time. When your legs fall, you should feel the feeling of stretching forward. It is worth mentioning that many people will find that the muscle support of the left and right hips is inconsistent in practice, which is also one of the important reasons for poor posture and low back pain.

Benefits: Strengthen the muscle strength of the lower back, enhance the control of core stability, and prevent and improve low back pain. Tighten the hips, beautify the curves of the hips and legs, and improve the posture.

Action steps:

1. Lie on your back, with your spine in a neutral position and your arms at your sides, and keep relaxed. Feet are width apart from pelvis and knees are bent 90 degrees. If you transition from "riding a bicycle backwards" to this exercise, you can move your hands outside your hips and put them on the mat one by one. Go directly to the bridge elevation posture in step 2.

2, inhale, ready to enter the action. When exhaling, the abdomen is tightened, which drives the spine to peel off from the ground one by one, and the pelvis is slowly raised to the "shoulder bridge" position, and the knees, legs, pelvis and shoulders are kept in a straight line.

3. Keep your knees bent and lift one leg, and move your body center of gravity to the other leg, but you must ensure that both sides of the pelvis are on the same plane. Then straighten your knees and lift your legs towards the ceiling.

4. Exhale, keep the pelvis stable, the hips are up, the thighs are lowered towards the floor and extended forward, so that the legs extend out from the hips as much as possible.

5. Inhale and lift your legs to the ceiling again. After the repetition, practice with the other leg.

After that, lower the pelvis and return to the starting position.