Stand, lift the left calf backward and bend, grab the left foot with your right hand, put your knees together, straighten your right arm, put your left hand on your right hip, twist it to the right when exhaling, feel the left waist stretch, and keep breathing for 6 to 10 times. Repeat in the opposite direction.

Coach Comments: This action not only reduces the excess fat in the waist, but also has the effect of slimming the waist, and can also make the waist line more beautiful and achieve the purpose of beautiful waist.

Lie prone, hands down, arms close to your body, legs together, chin touching the ground. Inhale, lift your right leg straight up (or bend your leg when you are sleepy) to keep it stable, bend your left leg, and press your left heart against the front of your right knee or thigh to enhance the tension of your right hip. Put your consciousness on your hips and keep breathing for 8 to 10 times. Repeat in the opposite direction.

Coach comments: Eliminate excess fat in buttocks, prevent sagging buttocks, beautify buttocks curve and enhance waist and kidney function.

Bend your left leg, stretch your right leg backward, kneel on the mat, put your hands on both sides of your left foot, inhale and bend your right calf, grab your right foot with your left hand, exhale and stretch your right arm forward, keep your body stable and breathe naturally for 6 times. Relax your arm, put your right calf back on the mat, move your center of gravity back to your hips, sit up straight with your right foot, straighten your left leg forward and relax, exhale, and use your abdomen, chest and head to move closer to your left leg in turn to maintain natural breathing. Repeat in the opposite direction.

Coach Comments: Make the leg muscles strong and make the leg shape beautiful.

(1) Kneeling posture, feet together, knees on the ground, keep your knees apart as much as possible.

② Put your hands on your knees naturally, keep your back straight and breathe naturally.

(1) On the basis of the samurai type, retract the knees and draw closer.

② Straighten your back, hold your chest forward and open your shoulders.

① Sitting posture, the left leg is bent close to the body, and the right leg is bent above the left leg.

(2) Stand up straight, hold your chest with your arms, and pray with your hands folded.

4. Side leg extension

① Squat down, with the right leg bent, the right foot pointing to the right, the left leg pointing straight to the left, and the toes pointing up.

(2) naturally put your arms under your shoulders, put your fingers on the ground and straighten your back.

Step 5 twist your posture

(1) sitting posture, legs straight in front of the body, back straight.

② Lift your left foot across your right thigh and place it outside your right knee.

(3) The body twists to the left, the left arm stretches to the left and rear, the right elbow bends, the forearm stretches to the sky, the right elbow is placed on the left knee, and the head twists to the left and rear.