Xiao Bian had written many hip-down exercise, the method of eliminating the lower abdomen or exercise, how effective are you? Do not be afraid, Xiao Bian once again resorted to a simple two-exercise, the challenge of continuous exercise a week, so hip circumference and waist less than two centimeters! Speak nonsense, direct start!
Exercise one: Duck 噘 ass
? Everyone has seen cute duckling (cartoons are also considered 唷) butt is always 噘 high, now, imagine yourself is a cute duck, ass will be according to the following steps to raise practice gluteal exercises!
STEP1. Ass up to the back with a straight line
As shown below, the buttocks Alice high, hands on the waist, from the hindbrain, shoulders, back, waist, buttocks should be connected to the line Oh! Shoulders remember not to shrink, to be backward! Two feet open about a fist wide, After knees knees no more than your fingertips!
STEP2. Running on the spot
Then, please maintain a good posture just Joe, the body does not want to move! Only heel arm lifted right hand with left foot; left foot with right foot, take turns taking 5 groups to rest for 30 seconds, a total of 3 cycle!
Action two: Crane kick
The second move is also very cute ~ The crane position to exercise part of the lower abdomen, the whole movement of the focus on the "abdomen power HOLD live the whole body!"
STEP1. Crane poses
As shown below, hands open level, the body does not bend hump, eyes straight ahead, lift the thigh parallel to the floor, hold for eight seconds and then put down for a total of 5 groups!
STEP2. Before and after the kick
Maintain the action of a moving foot like! Remember to use the "abdomen power HOLD live the whole body", before and after the natural swing kicks, kick after the kick for the foot, left and right for a group, a total of 3 Oh!
Remember, for a week, big butt and lower abdomen have the opportunity to reduce the two centimeters ~ ~ we must adhere to live!
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