IN THIS ARTICLE: Women often say that they have too much fat around their waists. Here's how to do aerobic dance exercises so that you can easily practice the small waistline.

The following dance moves are mainly aimed at the fat on your side. Do it two or three times a week, once every other day.

Sit on your knees and move down

Keep your spine straight, your knees bent, sit on your ischium, your feet flat on the ground, your ankles together, and your hands behind your back as support.

Focus on your abdominal muscles, lower your legs to the left until they are about 6 feet off the ground, keep your ankles pressed together and your shoulders tilted forward. Turn your feet, but don't leave the ground. Hold 1 sec, then slowly pull your leg up with your abdominal muscles, and then turn right. Don't put your knees directly on the side, pay attention to control your movements. Do it while doing it 1 min.

Lateral pressure movement

The book on the right is lying on the ground, legs straight. The forearm of the right hand surrounds the waist and the right hand is placed on the left hand. Put your left hand behind your head and point your left elbow at the ceiling. A simple version: don't lift your legs, just lift your upper body.

Using your left deltoid (not your right arm), contract your abdomen and your left shoulder about 2 to 3 feet off the ground, and at the same time lift your left leg about 12 feet, keep this action for 2 seconds, and then slowly return to the initial position. At first, do it five to eight times on the left and right sides of your body. Slowly increase to 12 to 15 times on both sides of the body. Do it every time 1 to 2 groups, and rest between each group 1 minute.

I would like to remind you that standard dance moves require high flexibility and physical quality. Therefore, we must pay attention to warm-up exercise during exercise to avoid strain.