Morning exercises are suitable for fashionable women 1 body stretching.

Stand and raise your arms, like stretching, but increase the amplitude. If you are lying in bed, you can grab the edge of the bed above your head with both hands (or press the bed surface on both sides of your body with both arms) and lift your legs with one leg in turn (or both legs at the same time). Faster when lifting legs, slower when leaning back. Do it 20 to 30 times.

Efficacy: reduce excess fat in the lower abdomen, enhance abdominal muscle strength and increase abdominal muscle elasticity.

Lie down on your back and turn around.

Lie on your back and grab the edge of the bed above your head with both hands. Turn your waist, hips and lower limbs to the left and lie on your side for a moment. Restore. Then turn right and lie on your side. Practice left and right 15-20 times. Natural breathing requires that the shoulders and arms should not move when the waist, buttocks and lower limbs turn left and right.

Efficacy: Enhance waist muscle strength and reduce fat.

Put your legs on your back.

Lie on your back with your arms straight and palms down at your sides. Lift your left leg on your knees and inhale at the same time. Hold your knees tightly with your hands and keep your thighs as close to your chest as possible. Lift your upper body and look at your left knee. Then exhale, restore and straighten. Then change your left leg and do the same. Repeat 20 times. Then bend your knees to do the same action and repeat the exercise 10 times.

Efficacy: reduce abdominal fat and fat, and enhance abdominal muscle strength.

Supine stretching

Lie on your back and grab the edge of the bed above your head with both hands. Bend your legs, lift your hips, and bend your left and right legs alternately, similar to riding a bicycle. Breathe naturally and do 15-20 times on each leg.

Efficacy: Reduce fat and fat in waist and abdomen, and enhance muscle strength in waist and abdomen and legs.

Lie on your back and lift your hips.

Lie on your back, bend your knees, put your knees together, separate your feet slightly larger than hip breadth, and put your arms straight (palms down) at your sides. Spread your legs apart, move your body's center of gravity to your shoulders, support them with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips and restore. Repeat the exercise for more than 20 times.

Efficacy: reduce fat and fat in waist and buttocks, strengthen muscle strength of waist and buttocks, strengthen waist and kidney.

Twist your waist left and right.

Stand, bend your arms and lift your elbows, drive your upper body to twist left and right, and keep your legs still. You can also sit on the edge of the bed with your hands on your head and twist your waist left and right. Repeat this exercise 50 times.

Efficacy: Reduce fat and fat in waist and abdomen, strengthen muscle strength of waist and abdomen, and strengthen visceral function, which has obvious effect on treating constipation and dyspepsia.

Fashion Fitness Women's Morning Aerobics 2 Elegant Aerobics

Low back exercise

1, waist stretching exercise

Hold your hands high, cross your fingers, stand with your feet shoulder width apart, then slowly bend sideways, bend to the limit, stand still for 10 seconds, and then change direction. Repeat 5 times.

Step 2 stretch your back

Natural sitting posture, elbows bent, arms raised horizontally, fists clenched with both hands, fist heart down, chest included, head down. Then, hold your head up, hold your chest out, and do chest expansion exercises. Repeat 10 times.

Knee exercises

Insisting on exercising knee joint function can avoid unnecessary pain caused by knee joint stiffness.

1, naturally sit on the ground, legs straight, hands on the ground. Bend your left leg and pronate, put your knees on the ground, move back, stand still for 20 seconds, and exchange your left and right legs five times.

2. Stand in front of the table, put your hands on the table, lift your hind legs, stand still for 5 seconds, slowly put them down, and exchange your legs for 5 times.

3. Hold the chair back with your left hand, and hold the slowly bending left ankle with your right hand. After resting for 5 seconds, stretch as much as possible, recover your posture, and change your legs five times each.

Leg exercise

At this time, when the flowers are gorgeous, fashionable girls can't wait to put on their dresses. Slender legs are the finishing touch of beautiful clothes!

1. Stand in a natural posture with your hands akimbo, lift your left leg after bending, and squat down your right leg at the same time. After standing still for 2 seconds, the posture will recover. Hand in the replacement leg and repeat 4 times.

2. Put your hands on your hips, lift your right leg perpendicular to your upper body, and pay attention to keep your toes straight for 5 seconds. After the replacement leg is handed over for 5 times, it stands naturally.

3. Stand in a standing position, with your left arm extending forward parallel to the ground, kicking your right leg as far as possible, and stretching your right arm forward for 3 seconds. Stand naturally after changing your feet for 5 times.

Detumescence massage exercise

Insufficient sleep, excessive mental stress, physical fatigue, etc. Sometimes, it will cause edema of the body, which will naturally subside after a few days. But in the waiting, time passes slowly, so try the swelling and massage exercise, which can make you love beauty and greatly reduce your troubles!

1, aromatic bubble bath

Soaking in the body is one of the most effective ways to prevent edema, because the blood vessels in the body dilate, which will accelerate the blood flow, and the water around the blood vessels will not stay easily and will not cause edema. The soaking temperature is 30 degrees Celsius, and it is appropriate to soak for half an hour.

Step 2 lift your feet

The foot is farthest from the heart, so sometimes it will cause poor blood flow in the peripheral blood vessels. Therefore, when resting, it is best to raise your feet as much as possible, which can promote the blood from your feet to return to your heart.

3. Heel impact

Sit naturally, grab both sides of the chair with both hands, massage your right foot with your left heel first, then hit the soles of your feet and slowly exert your strength. Need to be reminded that the feet should be vacated and the feet should be exchanged, repeating 30 times.

Step 4 massage your feet

Sit in a plate, put your right foot on your left leg, grab it with both hands, pat it, and rub your toes and soles. The strength is from light to heavy, and the foot change is repeated alternately 15 times.

Step 5 turn your ankle

Sit naturally, put your right foot on your left leg and gently rotate your right ankle for 5 minutes. Then, change your feet and repeat.