1、 Leg lifting # weight loss focus: abdomen and buttocks # action: sit on the stairs (bedside, hard chair edge), put your feet flat on the ground, grasp the edge of the stairs, and lift your legs at the same height as your hips.
Keep your posture with your feet together.
Put your feet down and return to the starting position.
Repeat 5 ~ 10 times.
2、 ♪ weight loss key points: arms, abdomen, back and legs ♪ action: a lie on your stomach, straighten your back, support your body with forearms and toes, and keep your neck in line with your back.
B lift your hips up so that your body is in an inverted V shape with your head between your arms.
Keep your posture relaxed.
Slowly return to action a.
Repeat 5-10 times.
3、 Key points of weight loss: waist and abdomen # action: face down, lie on the bench (the edge of the bed), put your left foot on the ground, the tip of your left foot is in a vertical line with your shoulder, extend your right leg backward, hold your chest out, and support your body with both hands.
4、 ♪ weight loss focus: abdomen and back ♪ action: sitting posture.
Lift the jaw, stretch the neck and twist to the left and right respectively.
2 minutes for each group.
You can also do this: stand with your feet shoulder width apart, stretch your arms upward, cross your back, touch your left shoulder with your right hand, touch your right shoulder with your left hand, close your abdomen, twist your torso to the left, rest for 5 seconds, return to the center position and twist to the other side.
Do it 5-10 times.
5、 Cobra style # weight loss key points: waist and abdomen # action: face down, lie on the bench (edge of the bed), put your left foot on the ground, the tip of your left foot is in a vertical line with your shoulder, extend your right leg back, hold your chest out, and support your hands on the ground.
Improved version: lift the right leg up, reach the right leg backward with your right hand, grasp the right ankle for 5 seconds, put the right leg down to the starting position, and exchange and repeat for 5-10 times.
6、 T-shape ， weight loss focus: abdomen, back and back of thighs ， action: stand with both feet together, slowly bend down from the hips, and touch the ground with the fingertips of both hands.
Lift your left leg back.
If you feel difficult, you can bend your right knee slightly.
Keep your posture and count to 5.
Put down your left leg and change your right leg.
Repeat 5-10 times.
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