? Remove fat from the lower abdomen and abdomen.

STEP 1: straighten your waist and hold the railing or bracket with your right hand.

Step 2: Take a deep breath, slowly lift your left foot and stretch forward. Be careful not to bend your knees.

Step 3: slowly lift your left hand along the arc and look in the direction of the curve of your hand. Step 4: Raise your left leg as high as possible, keep this posture for 5 seconds, then slowly lower your leg and exhale. Repeat the left and right legs 10 times.

Practice being slim * * *

STEP 1: lift your left leg and put it on the railing, and stretch your right hand sideways to open it. Stretch as much as possible according to your physical toughness. Beginners can choose a slightly lower railing.

Step 2: Stretch your body so that your right hand and chest are as close to your left foot as possible. This can exercise the flexibility of the waist and thighs, stretch the muscles before and after the thighs, and thus create a slender leg curve without fat. Alternate left and right legs, and repeat 5 times each time 10 second.

Shape a sexy ass

STEP 1: Hold the railing or chair back to waist height with one hand and straighten it up. You can't bend over at this time. Try to press your shoulders down.

STEP2: Inhale, push your hips, and then slowly lift one leg back. The key to this action is to keep your knees straight. The other arm that doesn't grab the railing stretches forward as far as possible and looks forward in the direction of the finger.

STEP3: Keep this action for about 5 seconds, then slowly lower your legs and hands and exhale at the same time. Alternate left and right, repeat 20 times.

10 minutes =30 minutes?

Compared with other traditional slimming projects, such as aerobics, which aims to promote fat burning through strenuous exercise, ballet is not very strong, but it emphasizes muscle endurance and body flexibility, as well as detailed movements in place. As Janine Streuli, a lecturer at the Royal Dance Academy, said, "Participating in ballet classes at any level will have a positive impact on the flexibility and strength of the body." The movement of ballet is accomplished through internal muscle confrontation, and at the same time, it promotes the circulation of epidermal blood. The amount of ballet exercise seems small, but according to the research of fitness experts, even a simple ballet stretching action of 10 minutes is equivalent to running on a treadmill for 30 minutes!

Ms. Fleur Derbyshire Fox, the training director of the British National Ballet, which brings together the world's ballet superstars, said: "Ballet training usually makes the practitioners work miracles. For beginners, a ballet class, even if it is only a one-day 10 minute ballet movement, can also soften your body, relieve your emotions, enhance your sense of balance, and cultivate your elegant temperament between gestures. " Derbyshire-Fox said, "In terms of physical and mental training, the effect of ballet is outstanding."

What is the content of body ballet class?

Ballet fitness course specially designed for slimming and shaping, combined with interesting and whole-body coordinated exercises, can make all parts of the body get balanced exercise, so as to practice fine and tight muscle lines. A body ballet class usually begins with the practice of basic movements, such as toe rotation and jumping, and then may do special exercises of leg lines, such as jumping in the air and kicking, and then do some more difficult movements step by step to further stretch and stretch the muscles, and finally slowly relax. Maybe you will sneer at these movements before you start practicing, thinking that they are entry-level pediatric movements, but when you really start practicing, you will find that it is not that simple, and you will even sweat before long. Fortunately, after getting familiar with the action routines, as long as you put your heart and soul into practice, you will be immersed in the ballet world of "showing beauty intuitively and implicitly" with beautiful music.