Lesson 1
The tighter your pelvis, the smaller your butt! 1
Beautiful buttocks and slimming must start from "knowing your pelvis" --?2
Beautiful body shape has a lot to do with the pelvis --?4
The buttocks are flat and fat because of pelvic deformation.
Flat and enlarged buttocks are caused by pelvic deformation --?6
When the pelvis is closed, the buttocks will be smaller --?8
Following the law of pelvic opening and closing, the slimming effect will be increased up to 200%! --?9
Do foot BYE BYE exercises to see if your pelvis is okay --?10
What type of pelvis do you have? --?12
A few simple moves to make your worries run away --?22
*Thick thighs
*Bad physique
*Flabby abdomen
*Breast curves not good looking
*Constipation
*Small breasts
*Weak physique
*Hip fat
COLUMN 1
Remove excess water from the body and get back your firm lines --?32
Lesson 2
Why do you keep losing weight but never lose it?
Lesson 2
Lesson 2
Why can't you lose weight? --?37
Seize the moment and your pelvis will respond --?38
Correct a deformed pelvis for a more beautiful body --?40
The best time to slim down is in the breathing gap. p>
"O"-shaped legs, "X"-shaped legs ...... Do you have a deformed pelvis? --?42
Ways to correct left-right body asymmetry 1 --?44
Ways to correct left-right body asymmetry 2 --?46
Correcting the shoulder blades to get back the beautiful "S" curve --?48
COLUMN 2
People with closed pelvis must pay attention to the hydration -? --?50
Lesson 3
Enhance the muscle power of inner thighs for a firmer butt! --?54
Is your inner thigh muscle strength enough? --?55
Tighten your belly? Slim legs? Butt Lift Muscle Exercise --?56
*①Big Toe Bumping Exercise
*②Foot Clapping Exercise
Abdominal Tucking? Slimming legs? The effect of lifting the buttocks to strengthen the exercise --?60
* ③ toe stretching exercise
* ④ arch shaping exercise
The soles of the feet is the foundation of the body posture, elegant --?64
Enhance the strength of the toes, transformed into a Elegant "S"-shaped beauty --?66
COLUMN 3?
Once the immune system drops, so does the energy --?
Lesson 4
Relaxation of the whole body can be three years younger --?69
The body is tense, the pelvis will be "rusty". --70
Give your stiff lower body a big "thaw" --?72
*1) Waist Rocking Exercise
The body is too stiff! The first is to make the body more rigid and more flexible, and the second is to make the body more flexible. --?74
*②Assisted Fitness Exercise
To make the buttocks firm --?75
*③Sacroiliac Joint Bending Knee Exercise
To make the stiff pelvis flexible! --?76
*④Leg Drop
What to do if you can't do the leg drop exercise well? --?77
* ⑤ Other people's assistance method & double arm exercises
COLUMN 4 Weak kidneys can be frightening? <Binaural Listening Exercise> --?78
Lesson 5
Do the Pelvic Closure Exercise for firmer hips! ?79
Practice pelvic closure exercises for firmer hips --?80
*①Leg lifting exercises
Adjust the left-right deviation of the pelvis --?84
*②Prone exercises
Correct rising position maintains the closed pelvis in an upright position --?86
*③Rising Exercises
Slow Rising Exercises --?89
Tighten the pelvis to make the butt small --?90
*④Slim Hip Pelvic Adjustment Exercise A
Tighten the open shoulder blades & pelvis --?92
*⑤Slim Hip Pelvic Adjustment Exercise B
Eliminate the open shoulder blades & pelvic area. amp; pelvic area -?94
*⑥Shoulder Blade Stretching Exercise
Lesson 6
The Open Pelvis Exercise helps you develop a small waist! ?95
Pelvic opening exercises make the pelvis and internal organs more comfortable --?96
*①Leg lifting exercises
Move your waist to build a small waist --?100
*②Prone exercises
Keep your pelvis in a comfortable position! --?102
*③Rise and Shine Exercise
Pelvis is lighter when it's right --?106
*④Pelvic Adjustment Exercise A
Relaxing Closed Shoulder Blades & Pelvis --?108
* ⑤ Pelvic Alignment Exercise B
Corrects the crookedness of the left and right shoulders --?110
* ⑥ Scapular Stretching Exercise
Lesson 7
Doing the "Comprehensive Completion Exercise" to refresh the mind and body! ?111
Get a clearer mind and tighter arms with simple exercises --?112
*Arm Extension Exercise
Get your body moving to the music --?114
*Body Exercise
How to Relieve Stress --?116
*Cheer Exercise
How to Relieve Sadness --?117
*The Hitching Legs Twist Exercise
How to Eliminate Abdominal Discomfort --?118
*Toe Stretching Exercise
How to Improve Low Mood --?119
*Prayer Twisting Exercise
How to Relax Yourself --?120
*Body Tune-Up Exercise
Tricks to get rid of water retention and fatigue --?121
*Recommended to soak in a half-body tub bath below the waist
COLUMN 5
< p>What is the Beautiful Butt Fast Slimming Diet? <Make a daily life plan> --?122Lesson 8
Beautiful Butt Fast Slimming Diet?123
Beautiful Butt Fast Slimming Diet Essentials 1 --?124< /p>
*Slim down by following the butt cycle
Beautiful Butt Fast Slimming Diet Essentials 2 --?126
*Eat at different times for different pelvic types
Beautiful Butt Fast Slimming Diet Essentials 3 --?127
Beautiful Butt Fast Slimming Diet Essentials 3 --? --?127
*Eat after warming up
Open body shape and eating habits --?128
*Open types have a tendency to gain weight? *Open body shape
*Open eating habits? *Careful not to let the pelvis open too much
Closed body shape and eating habits --?132
*Closed people are mostly thin? *Body shape of closed type
*Dietary habits of closed type? *Excessive pelvic closure can cause discomfort
Body characteristics and dietary habits of the perfect type --?136
*The perfect type is the ideal state for the body to maintain balance? *Dietary habits of perfect types
Eating with sunrise and sunset --?138
*Carbohydrates consumed within 1 to 2 hours after sunset? *Understanding the right diet for you
The most delicious way to eat rice --?140
*Super tasty platinum blistered rice
Secrets of the unbeatable and delicious egg bibimbap --?142
*Golden Egg Bibimbap
Easy-to-make, colorful kimchi --?143
*Pickling kimchi with vinegar
COLUMN 6
The story of the human gut --?144
< p>LESSON 9Burn fat first in the early stages of slimming --?146
*First learn about the pelvic cycle
Learn about pelvic types by living a checklist --?147
* Correct your habits
Eating times for open types --?148
*Promote energy burning
Foods for open types --?149
*Foods that make the body Foods that heat up
Buttock Quick Slimming Exercise (for open type) --?150
*Pelvic Closure Exercise for Standing
Slimming Recipes for Open Type ① --?152
*Sesame seeds? Kimchi? Fish Roe Rice Balls
Slimming Recipes for Open Type ② --?154
*Original Pumpkin Porridge
Slimming Recipes for Open Type ③ --?156
*Healthy Sharecropping
Slimming Recipes for Open Type ④ --?158*Crystal Meatballs
Slimming Recipes for Open Type ⑤ --?160
*Fried Bean Curd Warming Soup
Closed Type Mealtime --?162
*Eating early can improve concentration
Diet suitable for closed type --?163
*Alkaline food that can change the acidic body
Beauty Rapid Slimming Exercises (for Closed Type) --?164
*Pelvis Opening Exercises for Standing
Simple Recipes for Closed Type① --?166
*Pickled Radish & Rice Balls
Simple recipe for closed type ② --?168
*Rice balls with mashed radish
Simple recipe for closed type ③ --?170
*Turnip Leaf Soup & Soba Noodles
Simple Recipes for Closed Type ④ --?172
*Onion Salad
Simple Recipes for Closed Type ⑤ --?174
*Energy Rice
Perfect for Mealtime --?176
*Eat well when you're hungry
Foods for the perfect type --?177
*Diets based on vegetables can slowly raise your blood sugar level
Beauty Buttocks quick slimming exercises (for perfect type) --?178
*Pelvic closure exercises done while standing up?
*Pelvic Opening Exercise while standing
Simple Recipes for Perfect Type --?180
*Cabbage Ramen? *Cabbage Ramen Upgraded
Lesson 10
Poor Slimming Cuisine for Life in Line with the Physiological Cycle?183
Poor Slimming Cuisine Suggestions for Life --?184
*Making Our Mind and Body More Beautiful
It Only Takes 15 Minutes! The perfect basic soup --?185
*The challenge of getting healthy by following the "First Soup" diet
--?186
*Ways to restore health through food
Basic Soup①Tomato Basic Soup --?188
*Western Soup with Tomatoes
Modified Tomato Basic Soup --?190
*Scallop soup with tomatoes
Basic soup ②Creamy basic soup --?192
*Creamy soup using soy milk
Upgraded version of creamy basic soup --?194
*Creamy chicken soup
Basic Soups ③Vegetable Basic Soup --?196
*Soup made with vegetables
Upgraded version of Vegetable Basic Soup --?198
*Pork Soup
Vegetable Trivia --?200
*The Best Corn
*Eggplant and Squash Lose Nutrients Easily
The Amazing Igayaki Casserole --?202
*My Favorite Casserole to Use
Lesson 11
Smaller butt in the morning and evening with the Butt Rapid Slimming Method! .203
Eating after warming up speeds up fat burning --?204
*Start your body's "engine" before eating
*Lose weight according to your body's cycle
Wake up early and do a Facial massage --?206
*Wake up your skin with a facial massage
Get into the habit of not rushing around before bed --?207
*Sweat it out with a relaxing lumbar bathWarm up your body with a bath --?208
*Hand bath? *Elbow bath? *Wrist bath? *Foot bath? *Leg bath? *Butt bath?
*Hot Pot Bath? *The Essentials of the Hot Pot Bath
Energizing Five-Course Soup --?212
*Fragrant Five-Course Soup
Conclusion --?214
The Five-Course Soup --?214
The Five-Course Soup --?214
Conclusion --? 214