How to achieve your desire of beautiful legs and slim waist, and how to create a perfect 360 & deg; body? As long as you practice 15 minutes of weight-loss exercises every day, you will immediately have a proud figure.
1. Butterfly style
Slimming target: abdomen, buttocks, hamstrings, inside and outside thighs
Stand with feet apart, wider than shoulders, toes 45 degrees outward, arms extended at shoulder level, palms down.
Bend your knees until the thighs are parallel to the ground and lower the arms so that the wrists cross in front of the hips.
Count to 3, then squeeze your hips, straighten your legs and body on your toes (or jump in the air). Swing your arms to both sides and up so that the wrists cross over your head.
Exercise times: do two groups of movements 16 times.
2. Bending and stretching
Weight reduction goals: shoulders, back, abdomen, hips, thighs, and calves
Start with the prone position: put the limbs on the mat, toes down, body dive, buttocks up to form an inverted V position.
Move your hips back a little, bend your knees to your chest, pull your navel to your spine, and circle your back into a ball posture.
Return to the prone start position (or jump off the ground with both legs before returning to the ball position) and complete once.
Exercise times: do 2 groups of movements 10 times.
3. Spirit style
Weight reduction goals: arms, abdomen, oblique muscles, hips, and thighs
Right leg lunge out to the right, toes to the right, left leg straight. Put your hands together and bend your elbows about 90 degrees out of both sides (such as elves). Hold the hips straight and bend the waist to the right.
Next, move your upper body to the right and extend your arms as far as you can. Hold for 1 point in time, then pull back the upper body and bend the elbow back to the starting position of the side bend. Exercise times: do 10 times. Switch sides (left leg lunge and left side bend); repeat. Do two sets of actions.
4. Kneel and circle
Slimming target: shoulder, back, abdomen, buttocks, thigh and inside
Start with your knees on the mat, extend your left leg out of the left side (toes on the mat), and bend to the right side with the right palm resting on the mat next to the right knee.
Lift the left foot away from the mat, toes slightly outward; keep the leg lifting position, slowly draw a large circle clockwise, 10 times, and then turn counterclockwise for 10 times.
Exercise frequency: both sides exchange, repeat. Do two sets of actions.
5. Alternate rotation in v-position
Weight reduction goals: abdomen, oblique muscles and lower back
Sit on the mat, knees bent, feet flat, hands on both sides.
Bend the knees, lift the legs off the mat until the legs are almost parallel to the ground, lean the upper body back 45 degrees into a V-shaped sitting position, and extend the arms forward.
Slowly rotate the spine down to your left, extend your legs, arms up to the top of your head, palms facing each other.
Slowly reverse and return to the v-position. Repeat on the right side and complete once.
Exercise times: do 10 times in two groups.