Similarly, lie on your back on the bed or yoga mat, put your hands on your sides and pedal your bike slowly with your legs. The instep should collapse straight when going up and down. Do another group in the opposite direction after 20 minutes.

Caution: Do it slowly and keep a gentle breath.

Function: exercise the strength of abdomen and legs to achieve the function of slim waist and beautiful legs.

2. shake hands and grab your feet.

Lie on your back on the bed or yoga mat, with your chin slightly retracted, your shoulders relaxed and sinking, your left leg open, and your left hand stretched out to grab your toes. About a minute, and then switch to the right.

Note: Try to stick your back and legs on the mat. It doesn't matter if you can't catch your toes. Do your best, and be careful not to strain your muscles too hard.

Function: Reduce the fat in the waist and thighs, stick to it, make the calves thinner and the body softer.

3. Butterfly style

Sit on the bed with your legs apart, with your left leg straight and your right foot bent. Stick your feet on the inner thigh of your left leg, press down your upper body with your waist, and put your hands in front of you for support. When you are fully used to it, you can add twisting and lateral bending postures.

Note: Be sure to use the strength of your waist and keep your legs as close to the ground as possible.

Function: In addition to squeezing out abdominal fat, it is also beneficial to the spine and internal organs.

4. Whole locust style

Practice: prone, the big calf is 90 degrees, and the pillow is sandwiched between the calves. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.

Efficacy: Leg-clamping pillow can promote the consumption of fat on the inner thigh, increase the contractility of the back, increase the comfort after relaxation and improve the quality of sleep.

5. Ship type

Practice: Lie on your back with a pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).

Efficacy: With the help of the weight of the pillow, strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.

6. Stretch the front leg muscles

Practice: Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation.

Efficacy: improve the condition of small belly. Strengthen the strength of the spine and help sleep.