10 action fast thin waist thin legs thin belly

 

First, leg stretching exercise

1, inhale: slowly release the action lying flat, and relax the muscles. At this point, pull toward the chest of the right foot to stay in the air, do not land.

2, exhale: take step 1 posture. The upper and lower abdominal muscles at the same time, the straight right foot to the chest, and hands around the knee, the upper body as much as possible to support.

* Repeat steps 1 to 2, switching sides to complete the required number of movements.

Two, the feet together side turn bone disc movement

1, inhalation: hands back up and hands straight and shoulder in a straight line, legs up and down overlap, as close to the ground as possible to stimulate side waist muscles.

2. Exhale: Raise your arms to the top of your head while bending your knees and standing up. Stand up straight and focus on your torso and knees. Standing on your heels puts pressure on your inner thighs, which helps keep your muscles tight.

Three, stretch side waist movement

1, inhalation: the upper body to the opposite direction and lower body pressure, the right hand on the ground, the left hand straight forward, so that the side waist and trunk muscles are stretched.

2, exhalation: the upper body tends to the direction of the left leg, as far as possible to stretch the muscles of the side waist and trunk. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.

Four, lateral hips

Stand naturally, breathe naturally, relax the whole body, and then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front to right to back to left, turning one circle for one beat, doing two eight beats in total; Then make the crotch to do in the opposite direction from right → front → left → back → right transverse circular rotation, also do two eight beats.

Fifth, the abdomen

Stand naturally, breathe naturally, relax the whole body, and then hold the lower abdomen on both sides of the hands to the pubic bone friction, friction for a beat, a total of four eight beats.

Six, gently rub the umbilical abdomen

Stand naturally, sit flat or supine, breathing naturally, the whole body is relaxed, the palms of both hands and palms are placed inwards on the umbilicus abdomen, and then knead the umbilicus abdomen gently in the clockwise direction, kneading one circle for one beat, kneading two eight beats in total; Then counterclockwise gently knead two eight beats.

Seven, lateral twist hips

Stand naturally, breathe naturally, the whole body is relaxed, and then hold the crotch on both sides with both hands, so that the crotch twists from left to right to left, and twists for one beat at a time, making a total of four eight beats.

Abdominal breathing

Natural standing, flat sitting or supine, breathing natural, the whole body relaxed, a little meaning to think about the umbilicus abdomen, and then abdominal breathing: when the lower abdomen slightly inward, at the same time the vagina slightly inward contraction; Gas when the lower abdomen slightly outward drum, at the same time around the vagina also slightly outward vomit. So one breath for one beat, a total of four octaves.

Circular motion

Stand up and do some more movement. Like bending your legs so that your knees move in a circular motion. Then, hips in the same way to do circular movement, clockwise and counterclockwise three times.

Ten, pat the lower abdomen

Stand naturally, breathe naturally, relax the whole body, and then beat the lower abdomen alternately with both hands (the force should be comfortable), beat once for one beat, a total of four eight beats.