Judging from Zhao's postpartum recovery, not only did she not gain weight, but her face seemed thinner, especially her waist and abdomen. It was impossible to see that she was pregnant in October. Want to have such a waist and legs, Bian Xiao will share a few basic movements, so that you can also have the same long legs!

First of all, pigeon style

Action introduction: This action needs the strength of the upper arm and legs to drive the waist and abdomen. You can bend down and lie flat on the yoga mat, then bend your legs forward and rotate the leg press so that your calves, hips and back are horizontal, with your hands as the front support and your palms facing each other. This action can relieve our muscles very well, and let us relax and release stress in the process of muscle relaxation.

Action essentials:

Start by kneeling on your knees with your hips close to your heels, or by lying on a yoga mat. Stretch your left leg backward, keep your toes straight, put your chest on your thighs, and stretch your hands forward to feel the stretching of your back. This action lasts for 3? Five seconds, or 1 Take two deep breaths, then get up, support with your hands, hold your chest and abdomen, and look forward. At this time, you are stretching your abdomen. This step cannot be omitted, because it has a very good contraction effect on our abdomen. Instead, look forward with elbow support, keep it for about 5 seconds, and change the other leg. Similarly, feel the legs, hips and back are horizontal, and feel the stretching of calf muscles. Action effectiveness:

This action can make gland nerves active, secrete more dopamine and other elements, and activate people's optimism. At the same time, it can burn back fat, which is our biggest headache at ordinary times. If you want to have a beautiful back, you must not miss it!

Second, backward type

Action Introduction: This action is a very common yoga action. Kneel on your knees, tighten your calves inward, straighten your toes, tilt your waist backwards, naturally raise your neck and head, look up with your eyes, and try to touch the soles of your feet with your hands. This action is classic, there is no reason. It is a rare movement in yoga pose that can drive almost all parts to do sports together. Let's get familiar with the essentials of the action.

Action essentials:

Kneeling with your feet, it is best to put the yoga mat in a relatively open space to avoid collision and injury. Bend your legs, lean back, relax your neck and waist, and touch the soles of your feet with your hands in a low back posture (if you can't touch them, don't exert yourself, just feel the muscles of your back and abdomen stretch at the same time). Don't hold your breath, keep breathing deeply. 5 seconds, then slowly retract your hand and pay attention to the gentle retraction of your neck to avoid injury. In the process of leaning back, we should also pay attention to the pelvis not to lean forward, so as not to bring unnecessary pressure to the pelvis.

This action has a certain effect on thin waist and thin back, and more importantly, it can shape the posture, which can effectively improve humpback and pelvic forward tilt.

So much for sharing asana. I hope everyone can have Zhao's beautiful legs.