Just do three to five exercises a week! The important thing is to choose a program that suits your physical condition and continue doing it! There are no ugly women, only lazy women. Take action now!
(1) Lying on the side and raising the legs
When lying down, support the upper part of the body with one hand, and support the bed with the other hand to stabilize the posture.
Inhale and easily lift your feet 30 centimeters, and after exhaling, lower your feet easily. Do 10 times for each left and right foot.
(2) Lift the legs sideways
Support the upper part of the body with both hands, such as lifting the feet 30 cm in front, It has to be done easily to be effective.
(3) Supine leg raise
This is an exercise you can do when the abdominal fat is protruding and sagging. If you can do it consistently, it will definitely be effective. )
Lie on your back, put your hands flat on the bed, inhale and quietly raise your feet.
Then exhale while raising your feet over your head. Total *** 10 times.
Please note that people with low back pain should not do this exercise.
(4) Swing your hands and raise your legs
Stand with your feet shoulder-width apart, then bring your right elbow over your left knee, and then switch hands to perform the action.
Do 10 times each on the left and right sides. Don’t use too much force on your elbows and knees when doing it.
Please note that people with low back pain should not do this exercise.
(5) Stacked legs and raised up
? (To improve the flexibility of the waist, hip joints, and knees, do this exercise when improving O-shaped legs or X-shaped legs . )
First, place one foot on top of the other and lie down with your hunched foot. The bend of the hunched foot should not exceed 90 degrees.
Then, use the strength of your shoulders and hands to lift your waist and feet.
Next, bring your waist and feet toward your chest.
Change legs every 30 seconds. Do this three to five times a day.
(6) Shift the center of gravity and step on the feet
(Move the feet forward, backward, left, and right to correct the center of gravity of the body. After physical exercise, the muscles will naturally The shape of the foot can be adjusted. )
First, step forward with the right foot and shift the weight of the body to the right foot.
Then, step back with your right foot and move your body weight to your right foot.
Next, bend your right foot to the right and step out, straightening your left foot.
Finally, straighten your right foot to the left and bend your left foot to step out. At this time, try to place the weight of your body on your waist.
Do it 10 times a day, 1 to 4 times each time.