The pelvis is tight and the ass is small! ? 1

Losing weight must start with "knowing your pelvis". 2

Good figure has a lot to do with pelvis-? four

Flat hips and hypertrophy are all caused by pelvic deformation-? six

When the pelvis is closed, the ass is very small-8

Following the opening and closing rules of pelvis, the slimming effect will be improved to 200%. nine

Do foot BYE BYE exercise to see if your pelvis is good? 10

What kind of pelvis do you have? ——? 12

A few simple actions will sweep away your troubles-? 22

* Thick thighs

* Bad posture

* Abdominal fat.

* The chest curve is not good-looking.

* Constipation

* Small breasts

* constitution deficiency and cold

* Hip hypertrophy

Column 1

Eliminate excess water in the body and find tight lines-? 32

Lesson 2

Why have you been losing weight but always can't lose weight? ? 33

To lose weight, we must first correct the deformed pelvis-? 34

The pelvis opens and closes freely, which is the most perfect-36

The best time to lose weight is hidden in the breathing space-? 37

Seize the opportunity, the pelvis will react- 38

Correct the deformed pelvis and make the posture more beautiful- 40

O-leg, X-leg ... Is your pelvis deformed? ——? Forty two.

The method of correcting the left-right asymmetry of the body 1-? Forty-four

The method of correcting left-right asymmetry of the body 2-? 46

Correct the scapula and find a beautiful "S" curve-? 48

The second column

People with closed pelvis must pay attention to hydrating-? 50

Lesson 3

Enhance the muscle strength of the inner thigh and make the ass more upturned! 5 1

Strengthen the muscle strength of the inner thigh and make the body fully charged-52

Measure the muscle strength of the inner thigh-? 54

Are your inner thigh muscles strong enough? ——? 55

Abdomen in? Skinny legs? Muscle strength exercises for hip lifting-? Fifty-six

* ① Big toe collision exercise

* (2) Clap your hands on the soles of your feet

Abdomen in? Skinny legs? Hip-lifting effect strengthening exercise- 60

* ③ Toe stretching exercise

* ④ Arch shaping exercise

The soles of the feet are the foundation of tall and straight posture and elegance. 64

Enhance toe strength and transform into an elegant "S" beauty? 66

Column three?

Once immunity declines, energy will also decline? & lt shoulder calisthenics >? Sixty-eight

Lesson 4

Can you relax and be three years younger? Sixty-nine

When the body is nervous, the pelvis will "rust"-70

Give the stiff lower body a big "thaw"-72

* ① Waist swing exercise

What if the body is too stiff? ——? 74

* ② Auxiliary aerobic exercise

Get your ass up.-75

* ③ Sacroiliac joint bending exercises.

Make the stiff pelvis flexible-76

* ④ Legs descending movement

What should I do if my leg is bad? ——? 77

* (5) Assistance to Others Act&; Double-arm exercise

Column 4 Kidney weakness may be frightening and disturbing? & lt binaural listening practice >-? Seventy-eight

Lesson Five

Do pelvic closing exercises to make your hips stand up! ? 79

Practice pelvic closing exercises to get your hips up-80

* ① Leg lifting exercises

Adjust the left and right pelvic offset-? 84

* ② prone movement

The correct posture of getting up can keep the closed pelvis in the right position-? 86

* ③ Get up and practice.

Stand up slowly and practice-? Eighty-nine

Tighten the pelvis and make the buttocks smaller by-90.

* ④ thin buttock and pelvis adjustment exercise a

Tighten the open shoulder blades &; Pelvis- 92

* (5) thin hip and pelvis adjustment exercise b

Eliminate the open scapula &; Fat in the pelvis. 94

* 6 scapular stretching exercises

Lesson 6

Pelvic open exercises help you build a small waistline! ? 95

Pelvic opening exercises make pelvis and internal organs more comfortable-96

* ① Leg lifting exercises

Move your waist and build a small waist-? 100

* ② prone movement

Keep the pelvis comfortable! ——? 102

* ③ Get up and practice.

The pelvis is very light-? 106

* ④ Pelvic adjustment exercise A

Relax the closed scapula &; Pelvis- 108

* (5) pelvic adjustment exercise b

Correct the skew of the left and right shoulders-? 1 10

* 6 scapular stretching exercises

Lesson 7

Do "complete exercises in an all-round way" to make your body and mind look brand-new! ? 1 1 1

Make your mind clearer and your arms tighter through simple exercises. 1 12

* arm stretching exercises

Let the body move with the music- 1 14

* Physical exercise

How to relieve stress? 1 16

* Cheering practice

How to alleviate sadness? 1 17

* Leg twisting exercises

How to eliminate abdominal discomfort? 1 18

* Toe stretching exercise

How to improve depression? 1 19

* Prayer twist exercises

How to relax yourself? 120

* Physical adjustment exercises

A coup to eliminate edema and fatigue-? 12 1

* It is recommended to soak in a half-length bath below the waist.

The fifth column

What is a fast weight loss method for beautiful buttocks? & lt make a daily life plan >-? 122

Lesson 8

How to lose weight quickly with beautiful buttocks? 123

Key points of fast weight loss method for beautiful buttocks 1-? 124

* Lose weight according to the beautiful hip cycle

Key points of fast weight loss method for beautiful buttocks 2-? 126

* different types of pelvis, different eating time.

Key points of fast weight loss method for beautiful buttocks 3-? 127

* Warm up before eating.

Open body shape and eating habits- 128

* Open-minded, prone to obesity? * Open physical state

* Open eating habits? * Be careful not to let the pelvis open too wide.

Closed body shape and eating habits- 132

* Most closed people are thinner? * close the physical state.

* Closed eating habits? * Excessive pelvic closure can cause discomfort.

Perfect physical characteristics and eating habits? 136

Perfection is the ideal state to keep the body balanced? * The eating habits of the perfect crowd.

Have dinner together at sunrise and sunset- 138

* carbohydrate intake after sunset 1 ~ 2 hours? * Know the diet that suits you.

The most delicious way to eat rice-? 140

* Super delicious platinum soaked rice

The secret of invincible delicious egg bibimbap-142

* Golden Egg Bibimbap

Simple and colorful pickles-? 143

* Pickled pickles in vinegar

Column 6

The story of the human intestine? 144

Lesson 9

Burning fat at the beginning of slimming-? 146

* Understand pelvic circulation first.

Understand the pelvic type through the life table- 147

* Correct your living habits.

What's the opening time for dinner? 148

* Promote the burning of energy.

Suitable for open food-? 149

* Food that warms the body.

Fast slimming exercise for beautiful buttocks (suitable for opening)-? 150

* Suitable for pelvic closing exercises when standing.

Suitable for public slimming recipes ①-? 152

* Sesame? Kimchi? Fish zi onigiri

Suitable for open slimming diet ②-? 154

* Original pumpkin porridge

Suitable for public slimming recipes ③-? 156

* Healthy cooking

Suitable for public slimming recipes ④-? 158

* Crystal ball

Suitable for open diet ⑤-? 160

* Deep-fried tofu soup

Closing time for meals-? 162

* Eating early can improve your concentration.

Suitable for closed diet-? 163

* Alkaline food that can change the acidic constitution.

Fast hip slimming exercise (suitable for closed type)-? 164

* Suitable for pelvic opening exercises when standing.

Simple recipes suitable for closed type ①-? 166

* Pickled radish &; Rice and vegetable rolls

Simple recipes suitable for closed type ②-? 168

* Radish paste rice balls

Simple recipes suitable for closed type ③-? 170

* radish leaf soup &; soba noodle

Simple recipes suitable for closed type ④-? 172

* Onion salad

Simple recipes suitable for closed type ⑤-? 174

* Energy rice

Perfect meal time-? 176

* Eat well when you are hungry.

Suitable for perfect food- 177

* Vegetables-based diet can slowly raise blood sugar level.

Fast slimming exercise for beautiful buttocks (suitable for perfect type)-? 178

* Do pelvic closing exercises while standing?

* Open pelvic exercises when standing.

Perfect and simple recipes. 180

* Cabbage Lamian Noodles? * Cabbage Lamian Noodles upgraded version.

Lesson 65438

A poor and thin diet that conforms to the physiological cycle? 183

Dietary advice for slimming in life-? 184

* Make our body and mind better.

Perfect basic soup only takes 15 minutes- 185

* Follow the "first soup" dietary rules.

The challenge of staying healthy-186

* Ways to restore health through food.

Basic soup ① Tomato basic soup-? 188

* Western-style soup made of tomatoes

Modified tomato soup? 190

* Tomato and scallop soup

Basic soup ② Cream basic soup-? 192

* Soymilk cream soup.

An upgraded version of cream soup- 194

* Cream chicken soup

Basic soup ③ Vegetable basic soup-? 196

* Soup made of vegetables

Upgraded vegetable soup? 198

* Pork soup

Have a little knowledge of vegetables- 200

* The most delicious corn

* Eggplants and pumpkins are easy to lose nutrition.

The magical Iga casserole. 202

* My favorite casserole dish

Lesson 65438

Use the fast slimming method of beautiful buttocks in the morning and evening to make the buttocks smaller! ? 203

Eating after warming up can accelerate the burning of fat-? 204

* Start the body's "engine" before eating.

* Lose weight according to the body cycle.

Get up early and have a facial massage- 206

* "Wake up" the skin through facial massage.

Get into the habit of taking your time before going to bed? 207

* Take a comfortable waist bath and sweat.

Warm your body with a bathtub-? 208

* Hand bath? * Elbow bath? * Wrist bath? * Foot bath? * Foot bath? * Sit bath?

* "Hot pot bath"? * The essentials of "hot pot bath"

Five vegetable soup supplements energy-? 2 12

* Five-course soup with rich flavor.

Conclusion- 2 14