A. Adjust the position of pelvis

This is the exercise of putting the pillow below the waist to restore the expanded pelvis to its normal position.

(1) Lie face down, stretch your hands up as far as possible, and press your palms down on the floor (people who can't get close don't have to be forced, just touch them a little).

(2) The feet are shoulder-width apart, and the thumbs of the feet are in zigzag contact with each other.

(3) Put the pillow under the waist and let the abdomen sink as much as possible for 5 minutes. This can make the internal organs rise to the original position, which has a good effect on the protruding lower abdomen.

B. Left and right waist twisting exercises

Waist twisting can stimulate "brown fat cells" around the liver and improve metabolism. You can do this exercise at any time when you think of it, and it also has the effect of sculpting the waist curve.

(1) Sit in a chair with correct posture, with elbows bent 90 degrees and waist and elbows twisted in the same direction.

(2) Then do the same thing on the opposite side. Alternate left and right 4-5 times.

C. Stimulate intestinal peristalsis

A particularly effective massage method for constipation. At the same time, it helps to improve the flow of blood and lymph and prevent obesity.

(1) Lie on your back, with your head facing the ceiling, your hands on your abdomen, and draw a の shape around your navel. Repeat 4-5 times. Pay attention to massage with the palm of your hand, a little harder.

Second, plastic hip movement

A. Hip lifting exercise

If you open the pelvis, the fat and muscles around the pelvis will also spread, causing the hips to relax. If you want to have a round and strong hip, you must first shrink the pelvis.

(1) Put the slimming pillow under the pubic bone and lie prone. Put your hands on your chin and your toes on the floor.

(2) Bend your feet upward for 5 minutes.

B. Hip circumference contraction

(1) Stand upright at the lumbar spine, with your feet shoulder-width apart and your hands hanging naturally at your sides.

(2) Take the heel as the axis and turn the toes inward. Hold 10 second.

C. Press the little toe

As long as you press the inside of the little toe, you can achieve the effect of the little toe? ! In fact, this posture helps the expanded pelvis to return to its original position.

(1) Sit on the floor with one foot arched, hold the big toe of the foot with one hand and press the inner color of the little toe with the other. 1 min. Repeat the same action on the other side.

Third, thin thigh exercise

A. press your toes to promote blood circulation

As long as you press your toes and little toes, you can stimulate blood circulation in your legs, shape your thighs and contract your pelvis.

(1) Press the little toe as above for one minute.

(2) Then grab your toes with one hand and press inward 1 min. Repeat these two actions with the other foot.

B. Massage the inner thigh

Kneading the inner thigh can stimulate thigh muscles, improve basal metabolism and improve pelvic expansion. The intensity is probably a little painful, which can eliminate orange peel tissue.

(1) Sit in a chair with one foot slightly forward. Cover your thigh with your hand and knead it for 3 minutes from the knee, the center of the thigh and the root of the thigh. Repeat the same action with the other leg.

C. Inner thigh movement

The muscles in the inner thigh are not used at ordinary times, so we should stimulate the muscles in this part through the following exercises to improve the basal metabolism.

(1) Sit on the ground, with the calf outward in a "ハ" shape.

(2) Keep this sitting position and slowly fall backwards. The back and waist are completely attached to the floor. Hold for 3 minutes.