One: Stay on your back with your feet shoulder-width apart. First, lift your right foot up 10CM, hook your toes in, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
Two: Raise your right foot to the upper left as far as possible, pause in the air for a second and then put it down. When finished, change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Effect: It can tighten abdominal and leg muscles.
Three: keep supine posture, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
Four: Keep lying on your back, legs open, shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
Five: Stay on your back, with your legs open and shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.
Six: Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.
Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.
Seven: supine, legs straight, heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
Effect: make the abdominal muscles more compact and effectively improve abdominal relaxation.
Eight: Lie flat, legs open, shoulder width. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.
Effect: Effectively eliminate abdominal protrusion.