Action 1: Lie on your back and blow your legs.
Stay on your back with your feet shoulder width apart. Lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the mattress. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Function: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
Action 2: Lift the leg at the top left.
Raise your right foot as high as possible to the upper left, pause in the air for a second, then put it down and change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Function: It can tighten abdominal and leg muscles.
Action 3: Lie on your back with your arms around your knees.
Keep lying on your back, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body, and then lie down gently. Repeat this action for 5- 10 times.
Function: it can effectively strengthen the strength of chest and waist, and shrink the waist without losing meat.
Action 4: Lie on your back and touch your knees.
Keep lying on your back, with your legs shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action. Repeat 2-3 groups, each group 10 times.
Function: strengthen abdominal strength and tighten thigh muscles.
Action 5: Lie on your back and lift dumbbells.
Keep lying on your back, with your legs shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Function: Stretch the muscles on both sides of the abdomen and improve the relaxation state of the abdomen.
Action 6: Lie on your side and clamp your legs.
Lie on your side and clamp the cushion with the strength of your legs and stomach. Keep your hands on the ground to keep your balance. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.
Function: effectively contract the muscles of abdomen, thigh and calf, and make the legs more slender.
Action 7: Lie on your back and bend your knees to your chest.
Lie on your back with your legs straight and your heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
Function: make the abdominal muscles more compact and effectively improve abdominal relaxation.
Action 8: Lie on your back and touch your toes.
Lie on your back, legs spread out, shoulder width apart. Keep your arms straight and elbows close to your ears. Lift the left leg and right hand respectively, straighten the upper body so that the right hand touches the toe of the left leg, 7 times left and right, and repeat 2-3 groups.
Function: Effectively eliminate abdominal protrusion.
Action 9: Cross your feet on the left and right rubber bands.
Prepare two pairs of rubber bands. Legs are shoulder width apart. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Pay attention to stand up straight and don't lean forward. 20 times as a group, repeat 3-4 groups.
Function: Stretch the waist muscles to make the waist tighter and slimmer.
Action 10: Lie flat, lie on your back, bend your knees, swing up and sideways.
Lie on your back with your hands open at your sides and palms down. Keep your upper body still and bend your knees vertically upward. Then swing your legs and knees together to the left and stick to the ground. The right shoulder must be close to the ground and cannot be lifted. After restoring supine posture, swing your knees to the right according to the same essentials. One group left and one group right, repeat 8 groups.
Function: It can effectively reduce the loss of meat on both sides of the stomach, tighten the legs and make the lower body slimmer.