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Five charming waist thin waist movement
"Bicycle" movement
1, lying on the ground, Shuangshoubaotou.
2, left knee bent and close to the chest, lift the right shoulder, right elbow against the left knee.
3, stop for 10 seconds, then back to the side, around the turn of 10 times.
Fitness ball flexion
1, lying on fitness ball, the ball touching the lower back, legs point land.
2, hands clinging to the head, and then lift the upper body with the power of the waist and leave the sphere, keep living the fitness ball balance.
3, to keep the action 10 seconds, and then lie down, repeating the same action 10 times.
Vertical movement of the legs staggered
1, supine on the floor, flat on the floor with legs crossed, hands on your head.
2, cross your legs lifted up to keep up with the ground at a 90 degree angle, and lift up the head.
3, at the highest point of pause and breathe again, repeating the same action 10 times.
Long arm flexion movement
1, supine on the mat, hands at your sides.
2, the direction of his hands to his head straight, palms together one, bend your knees.
3, with the upper body strength to lift the waist, but do not craned his neck, stopping 10 seconds, and put down repeatedly.
Arms and toes touch the ground flat sports
This movement is similar to push-ups, the main exercise key parts abdomen, back, etc., thin waist effect is very good.
1, prone on the ground, before the arm brace, toes point, the body was prone state.
2, to borrow the abdomen and arm strength for the whole body is still in limbo, careful not to let the hips to the ground pressure.
3, to keep the action 10 seconds, then down, repeat the same action 10 times.
1, lying on the ground, Shuangshoubaotou.
2, left knee bent and close to the chest, lift the right shoulder, right elbow against the left knee.
3, stop for 10 seconds, then back to the side, around the turn of 10 times.
Fitness ball flexion
1, lying on fitness ball, the ball touching the lower back, legs point land.
2, hands clinging to the head, and then lift the upper body with the power of the waist and leave the sphere, keep living the fitness ball balance.
3, to keep the action 10 seconds, and then lie down, repeating the same action 10 times.
Vertical movement of the legs staggered
1, supine on the floor, flat on the floor with legs crossed, hands on your head.
2, cross your legs lifted up to keep up with the ground at a 90 degree angle, and lift up the head.
3, at the highest point of pause and breathe again, repeating the same action 10 times.
Long arm flexion movement
1, supine on the mat, hands at your sides.
2, the direction of his hands to his head straight, palms together one, bend your knees.
3, with the upper body strength to lift the waist, but do not craned his neck, stopping 10 seconds, and put down repeatedly.
Arms and toes touch the ground flat sports
This movement is similar to push-ups, the main exercise key parts abdomen, back, etc., thin waist effect is very good.
1, prone on the ground, before the arm brace, toes point, the body was prone state.
2, to borrow the abdomen and arm strength for the whole body is still in limbo, careful not to let the hips to the ground pressure.
3, to keep the action 10 seconds, then down, repeat the same action 10 times.
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