Waist exercises
1, lying on the bed, legs close together, knees bent, but the two feet can not leave the ground, hands behind the head.
2. Use your abdominal muscles to lift your upper body and twist your left leg.
3, back to the starting position, the upper body attached to the legs.
4, return to step 1, lift the upper body, turn to the direction of the right leg.
5. Return to the starting position and repeat the set of actions 25 times in the order of left, middle, and right.
Note: If you feel pain in your arms and neck, you have made a mistake. Remember, you must use the abdominal muscles to drive the body. Also, when you lie down, do not touch the ground with your shoulders, otherwise you will not be able to exercise your waist.
Shoulder exercises
1, upright, feet slightly wider than the buttocks, knees slightly. Both eyes look straight ahead and the back is straight. Hold a two-pound ball or other heavy object in your hands and place it on your hips.
2. Hold the ball with your right hand, straighten your arms and move it to your left hand at the top of your head.
3, arms down, back to the hips, and began to pass the ball up and down. The arms move like a spinning windmill.
4, repeat the ball movement 20 times. Be slow, do not rely on momentum to exercise.
Note: Don't rely on your wrist to pass the ball. The arm, back, and neck must be straight so that you can pass the ball naturally rather than on the ball.
Leg exercises
1. Sit down against the wall, keep your back straight, and place your feet on the ground. Hold a 16-pound fitness bar on your lap, about three inches from your knee.
2, lift the heel off the bed, while pressing the fitness bar with both hands.
3. Repeat this set of actions 25 times.
Thigh exercises
1, upright, feet apart and hip width. The right knee is bent, the upper body is down, and the tips of the fingers rest on the ground. The left leg stretched straight and moved back 12 inches with the left toes facing outward.
2. The left leg tries to lift up and stays at the highest point for 5 seconds. Then, put down your left leg and change the right leg to do the same. This group of actions is done 25 times.
Note: Toe must be evacuated as far as possible, do not twist hips, so as to maximize the elimination of thigh fat.
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