Lying on the floor knees bent, the buttocks slowly lift up, try to use the buttocks and thigh rear force. Effect: on the back, thighs have a good weight loss, but also can be hip.
Lying on the floor, arms over his chin, legs bent, straight waist, be careful not to shake the shoulders, legs move together around, swinging. Effect: on both sides of the waist and thighs on both sides of the meat can be very good Tight.
After lying flat knees bent, arms straight up, shoulders up, stop for 1 second and then lie down. As far as possible with the waist force, hand not to bring too much force! Effect: The main exercise to the waist, and his hands have been lifted , But also can get rid of butterfly sleeves Oh!
Lying on the floor straight waist, with one hand to grasp the opposite direction of the foot, so that the foot hits the buttocks, and then slowly down, change a leg to continue. Take turns alternating legs to do. Effect: The main hips and thighs behind Root meat, the arm also has a role.
Lie on the floor, arms crossed forward together, one leg straight up and down (must try to straighten), control the speed, slowly down, and then change the other leg, the same Take turns to do.Effect: the entire thigh and waist and back have a good effect.
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