1. Lie on your back with your legs together, your feet on the ground, your knees bent upward, and your hands naturally placed at your sides.

2. Tighten the abdomen, straighten the right leg and lift it toward the ceiling until it is perpendicular to the ground, and keep the left leg unchanged.

3. Keep the posture of Action 2, with the ankle as the center and the sole rotating clockwise.

4. Turn the whole right leg clockwise with the hip as the center. Then switch sides.

Second, the leg bends.

1, lie on your back, keep your legs together and straight, and naturally put your hands at your sides.

2. Put your hands under your knees and bend your right leg in the direction of your chest.

3. Lie on your back, with your right leg bent to your chest, your right hand flat on your right side, and your left hand above your right knee.

4. Press your right knee with your left hand, so that your right leg extends obliquely to the left. Step 5 lie on your back. Put your hands on your sides naturally, straighten your left leg and lift your right leg obliquely to the upper left.

6. Then bend the right leg 90 degrees and keep the posture of the left leg unchanged.

7. Lower the right leg to the right ground and keep the upper body posture unchanged. Be careful not to twist it.

8. Then return to the central position and bend your knees in the direction of your chest.

Repeat the whole set of movements for 5-6 times.

When brushing your teeth and gargling.

A. When brushing your teeth, put your feet together, keep your shoulders straight and tighten your hips.

B, when gargling, relax your hips. Repeating actions A and B can make the lines of hips and thighs more touching.

Relaxation in the bath is a good opportunity for hip bodybuilding, because the body is warm and the blood circulation is better, which is easy to relieve muscle soreness and eliminate body edema.

A, put a pool of warm water, sit in the bathtub and straighten your legs. [Next Page]

B, bend one leg, lean forward hard, hold 10 second, and repeat the movements of both legs in turn, which can tighten the muscles of the legs and buttocks.

supine position

A, feet slightly bent flat on the ground, hands flat on both sides.

B, use the waist strength to pull up the body, for about 5 seconds, lay the body flat on the ground, and repeat the action 15 times.

Prone type

A, hands and feet straight on the ground.

B, pull up the body with waist strength and keep it for about 3 seconds. Repeat the action 10 times.

physical exercise in the office

First find a sofa or chair with a large and stable sitting surface. If you want to kiss your sleeves, prepare for the action-your ass is a little away from the sofa, then put your palms back on the sofa and straighten your arms to support your upper body.

Don't try to relax your lower body, just focus on your arms, and slowly bend your arms to lower your body until your upper body and thighs are at about 90 degrees.

Repeat this action several times until the arm is sore, and you can practice beautiful arm lines. The same preparation and repetitive movements, focusing on the buttocks (holding the buttocks when getting up), can practice the buttocks. If you want to remove the lower abdomen or modify the leg lines, you can sit on the sofa or a higher chair, just like sitting by the pool. Hold your upper body with your arms, put your legs together and kick the water repeatedly.

Hope useful to you