Introduction: Long-term adherence to a form of exercise will reduce weight loss. Do you think losing weight is boring? Then try simple water bottle aerobics at home. It can relieve fatigue while losing weight. It is the best choice for slimming at home!

Bird stretching

Step 1: Stand with your feet naturally spread about shoulder width, hold a bottle of water in each hand, bend your elbows, and prepare your upper arms to cling to your body.

Step 2: Don't bend your knees over your toes, sit up straight like your hips, with your back straight and your spine extending to the top of your head.

Step 3: straighten your elbows, inhale, lift the water bottle and stretch it backwards, and hold your body with your upper arm. Exhale and return to step 2, repeat 5~ 10 times, then rest and do 2 groups. You can practice breaking your sleeves or something

Lunge twist

Step 1: Stand with feet slightly wider than shoulders, and prepare with water bottles in both hands.

Step 2: bend your left knee about 90 degrees, straighten your right foot, point your right foot forward, twist your upper body to the left, hold the water bottle in your right hand, and bend your left elbow inward.

Step 3: twist the upper body to the right, bend the right knee about 90 degrees, shrink the right hand to the waist, and extend the left hand to the right front. Repeat the action at least 8 times and 8 beats. After a short rest, do 2 groups. Proficiency can accelerate the aerobic effect.

Torsion of the upper body by hand can strengthen the curve of waist and abdomen.

Transverse extension

Step 1: Bend your right knee, point your toes to the right, straighten your left foot, lunge forward with your toes, and hold the water bottle on your chest.

Step 2: bend your right elbow close to your right thigh, lean to the right, stretch your upper body to the top of your head, and bend your left elbow.

Step 3: Keep your left arm close to your head, reach to the top of your head with your upper body, raise your head, repeat steps 2-3 for about 5 times, and then take a deep breath for 5 times to return to step 3.

Step 4: Change sides. After repeating for 4-5 times, keep stretching and take a deep breath for about 5 times. Do 2~3 groups on the left and right.

stride along with one's chin up

Step 1: Prepare for a natural stance.

Step 2: Like walking, swing the water bottle forward with your right hand, lift your left foot and retract your left hand.

Step 3: Take a big step on purpose, lift your left foot with your knees bent, lift your right hand up, and stretch your left hand backward.

general idea

When the right arm extends upward, try to hold the ear and extend to the arm and axillary lymph.

Step 4: Switch sides, repeat at least 8 8 beats, and do 2 groups after the break. Proficiency can accelerate the aerobic effect.

Arm sculpture

Step 1: Stand with your feet about shoulder width, and prepare the water bottle on your chest with both hands.

general idea

With your arms clamped and the water bottle close, you can concentrate your weight and exercise your pectoralis major.

Step 2: reach the water bottle to the top of your head with both hands and try to put your arms between your ears.

Step 3: Put your arm between your ears and bend your elbow to put the water bottle back.

general idea

The water bottles should be close together, and both hands and arms should be clamped as much as possible.

Step 4: Put your hands on your head and go back to step 1. Do four 8-beat breaks and repeat 2~3 groups.