a, the body back stretch
Stand straight, arms up, like stretching, but to increase the magnitude. If you are lying on the bed, both arms press the bed on both sides of the body (or grab the edge of the bed above your head with both hands), one leg in turn (or both legs at the same time) straight knee upward leg lift. Lift the leg a little faster, back down a little slower. Do 20-30 times.
Effects: Reduce excess fat in the lower abdomen, strengthen the abdominal muscles, and increase the elasticity of the abdominal muscles.
Two, supine waist
Lying on your back, grasp the edge of the bed above your head with both hands. Turn your waist, hips and lower limbs to the left into a side-lying position and pause for a moment. Restore. Then turn your body to the right side to lie on your side. Left and right each practiced 15 to 20 times. Breathe naturally, and ask the waist, hips, lower limbs to the left and right turn body shoulder and two arms shall not move.
Effectiveness: strengthen the waist muscle, eliminate flab, reduce fat.
Three, side-lying legs
Lying on your back, arms straight, palms down on the side of the body. The left leg is lifted up by bending the knee, and at the same time, inhale, hold the knee with both hands so that the thigh is as close to the chest as possible, and the upper body is lying on the back of the stirrups
Efficacy: Lie on your back, and hold the edge of the bed above your head with both hands. Both legs up, alternating between left and right leg flexion, similar to riding a bicycle. Breathe naturally and do this 15 to 20 times with each leg. Reduce waist and abdominal fat and flab, and enhance waist, abdominal and leg muscle strength.
Four, supine hip lift
Lying on your back, bend your knees, keep your knees together, and separate your feet slightly wider than your hips. Keep your arms straight (palms down) and place them at the side of your body. With your legs apart and your body weight shifted to your shoulders for shoulder support, inhale and lift your hips, pausing for a moment. Exhale, slowly lower your hips and restore. Repeat the exercise 20 times or more.
Effects: Reduce waist and hip fat and flab, strengthen waist and hip muscles. Strengthen the waist and kidneys.
Five, left and right twisting
Standing, hands on the waist, driving the upper body to the left and right twisting, legs do not move. You can also sit on the edge of the bed and hold your head in both hands. Twist your waist left and right. Repeat the exercise 50 times.
Effectiveness: reduce waist and abdominal fat and flab, enhance waist and abdominal muscle strength, and strengthen the function of internal organs, and have a significant effect on the treatment of constipation and indigestion. Lift up and eyeball your left knee. Then exhale, restore and straighten. Then switch to the right leg and do the same. Repeat the exercise 20 times. Then do the same movement with both legs bending the knee and repeat the exercise 10 times. Reduce abdominal fat and flab and strengthen abdominal muscles.
Women who want to lose weight should act quickly!