Simple wall ballet moves thin waist and thin legs. After sitting for a long time, many people's bodies will become bucket waists. Here is a simple thin waist and thin leg wall ballet movement, which is easy to learn. It will make you thin waist and buttocks in two weeks. Come and find out!
Simple wall ballet moves thin waist and thin legs 1 The five ballet moves described below only need to be exercised barefoot on the floor or on the bed near the wall. Four to five times a week, each action should be repeated 10 times, and the speed should be slow. If you find it difficult, you can simplify the exercise; Of course, after practicing for a period of time, you will obviously feel simple, so try our intensive exercise, which is challenging and more efficient. Do two groups of intensive exercise every week and do aerobic exercise for more than 30 minutes.
1, step on the wall, stretch your legs and lift your hips.
Lie down with your back against the wall, butt against the wall, knees bent, arms flat on the floor, feet on the wall, about 7- 10 cm high. Exhale, lift your hips, relax your shoulders, and let your body form almost a straight line from your chest to your knees. Keep this deep inhalation, then exhale and slowly return to the original position.
Intensive exercises:
Lift your right foot, put your right ankle on your left knee and your left foot on the wall, then lift your ass, pause and put it down. Take a deep breath for a while, then change your feet.
Simplify the exercise:
Don't lean against the wall when your ass is up, put your feet on the ground and arch your body; Pause from time to time and fall slowly.
2. lean against the wall, sweep your legs and stretch.
On the basis of action 1, put down your ass and lie flat, with your ass leaning against the wall and your legs naturally straight and leaning against the wall; Slowly lower your left leg so that your legs are vertical, just like your hands at 9 o'clock. Hold your navel in your palms. Exhale and go back to the beginning. Repeat right leg, clean at 3 o'clock. Continue to alternate legs until 10 round trip is completed.
Intensive exercises:
The left foot moves around the resistance band. When sweeping the legs, the hips and legs move in opposite directions. Sweep your legs to the ground, then change your legs and repeat.
Simplify the exercise:
Move your body so that your hips and legs are 7 to 15 cm away from the wall, forming a larger angle.
3, against the wall, fingertips touch toes and abdomen.
After completing Action 2, return to the starting position. Belly in, chin down to chest, head up and chest out, upper back off the ground, right hand reaching out to left foot. Put down your right hand. Repeat, extend your left hand to your right foot. Keep alternating until 10 times is completed.
Intensive exercises:
Fold your feet and point your left foot to your right toe. The right hand extends to the left foot, and then the left hand extends to the right foot. Repeat alternately on each side 10 times.
Simplify the exercise:
The elevator only leaves the building with the head and shoulders. You reach your knees.
4, handstand leg press, hip lift, stovepipe.
Return to the starting position of action 3 from head to toe, bend your knees and step on the wall. Move your body on the floor, press down your shoulders, strengthen the pressure of your feet on the wall, and make your body form a diagonal from your feet to your chest. Bend your elbow, hold your waist up with the back of your hand, and touch the ground with your upper arm, head and shoulders. Press your left leg as far as possible to your head, keep your legs straight and tighten your abdomen. The left leg returns to the wall, parallel to the right calf. Repeat the exercise by changing feet 10 times.
Intensive exercises:
When going down to leg press, pause or buffer for 2 or 3 seconds, move up and down for 2-5cm, and then return to the wall. Repeat the other leg.
Simplify the exercise:
The body is 7 to 15cm away from the wall, so put more weight on the wall.
5, step on the wall, become warped legs, thin thighs
Lie on the floor, butt against the wall, knees bent, feet on the wall, about 3 to 4 feet from the ground. Move backwards and put your left ankle on your right knee. Squeeze the hip and thigh muscles and press the left knee against the wall. Make 20 compressions and then repeat the other side.
Intensive exercises:
When pressing the knee, the abdominal muscles are contracted, so that the buttocks are repeatedly raised and lowered, and the amplitude is about 10 cm each time.
Simplify the exercise:
Move on the floor with your feet and back.
Simple wall ballet moves thin waist and thin legs. Stand with your right leg, toes facing outward, and your left foot on your right calf. Slowly raise your arms above your head, bend your elbows slightly, and slowly lift your abdomen and right heel, as shown in the figure. Then slowly put down your heel and do 10 slow motion, then do 20 fast-paced ones and repeat with the other foot.
Lie flat on the right side of your body, with your legs together, with your head resting on your outstretched right arm, your left hand on the floor in front of your chest, your toes straight, and your left leg slowly lifted until your legs are at 90 degrees, as shown in the figure. Then slowly lower your left leg. Do 16 times, then lie flat on your left side and repeat.
Lie flat on your face, knees slightly bent, feet flat on the ground, arms at your sides, slowly lift your hips, heel off the ground, keep your shoulders and knees in a straight line, then slowly lift your left leg and try to keep it vertical, as shown in the figure, and lift your hips 20 times at the same time, and then change sides and repeat.
Knees on the ground, slightly wider than hips, toes close to the ground, arms slowly raised to shoulder height, hands clasped, back leaned forward as far as possible 10 times, then left hand on the ground to support body weight, right arm lifted up to be perpendicular to the ground, as shown in the figure, then change right hand to the ground and lift left arm. This is a set of movements, do 8 sets every day, and then repeat on the other side.
Stand behind the chair, to your left, with your heels together and your toes forward. Hold the chair back with your left hand and raise your right arm above your head. At the same time, extend the length of the right leg to the right until it is flush with the hip, as shown in the figure. When the hip is still, the right leg turns clockwise 10 times, and turns in the opposite direction 10 times, and the side change is repeated.
Lie on your side with your legs and your arms at your sides, then put your right heel close to your left thigh and your left thigh close to the ground. Put your hands on both sides of your left knee, put your right leg back, bend your knees, slowly lift your right knee 2 inches off the ground, and then slowly put it down.
Tip: This is a set of movements, done 20 times a day and then repeated on different sides. Doing these actions can not only help you lose weight and thin thighs, but also help you shape the whole body curve and make you jump out of confidence.
Simple wall ballet moves thin waist and thin legs 3 first move
1. Stand with your chest out, with your feet shoulder width apart (toes facing out), one hand on the wall and the other hand shoulder width apart. Four fingers slightly bent, in a ballet preparation posture.
2, slowly inhale, abdomen and chest, while your feet are slightly bent, and the unfolded hand goes down to the pelvic position.
3. Exhale slowly, keep your feet bent, stand on tiptoe and pull your outstretched hands to your chest.
4. Keep your legs straight when you stand on tiptoe. At this time, your outstretched hands are crossed over your head, and then you return to the ready posture. This action is left and right, repeat 4-6 groups.
Tips: Pay attention to abdomen and chest at any time during exercise.
The second move
1. Stand with your chest out, with one hand on the wall and the other hand shoulder-high, with your feet together so that your thighs, knees and heels are in a straight line, and your toes are slightly extended at 45 degrees, so as to prepare for your posture.
2, slowly inhale, abdomen chest, one foot slightly bent, like kicking a shuttlecock, toes tight, at this time the thigh and upper body form a 90-degree angle.
3. Exhale slowly, and kick your raised feet back slowly. At this time, the upper body leans forward slightly, and then returns to the preparation posture. This action is left and right, repeat 4 groups.
The third measure
1, as shown in the figure, stand with your right foot forward, your toes pointing to the right, your left foot straight back, your toes pointing forward, and your hands spread to both sides at shoulder height, in a preparatory posture (pay attention to your right foot).
2. Inhale slowly and draw a semicircle with your left hand down to the pelvic position. Raise your right hand above your head.
3. Keep the posture of Action 2, bend the upper body to the left as far as possible, and then return to the preparation posture. This action is left and right, repeat 4-6 groups.
The fourth move
1, as shown in the figure, stand with your right foot forward, your toes pointing to the right, your left foot straight behind your back, your toes forward, and your hands crossed in a circle on your head.
2. Inhale slowly, bend your upper body forward slowly, and try to touch the ground with your hands.
3. The upper body slowly returns to the preparation position, leans back slightly, and then returns to the preparation position. This action is left and right as a group, repeat 3-6 groups.
The fifth move
1. Stand with your chest out, put your hands in front of your pelvis in a round shape, put your feet together, make your thighs, knees and heels in a straight line, and extend your toes slightly at 45 degrees, so as to prepare for your posture.
2, chest and abdomen, right foot bent forward, toes to the right (at this time, the center of gravity is on the right foot), hands only lift the chest, and then return to the preparation posture. This action is left and right as a group, repeat 4-8 groups.
The sixth trick
1. Stand with chest out and abdomen in, cross your hands above your head in a circle, put your feet together so that your thighs, knees and heels are in a straight line, and straighten your toes slightly outward at 45 degrees to prepare for the posture.
2. Bend your left foot and move forward with your toes at a 45-degree angle to the left.