After all kinds of early party revelry, many girls were eating too much and the weather was cold and sparse. So the belly came out again. The original sigmoid line became a bucket waist. The weather was slightly warmer recently. Everyone can be at home. Do some simple waist repairs and bid farewell to the waist!
1.Thread the Needle Threading Needle
Practice: Put your hands on the ground, the distance between your hands and your shoulders, keep a straight line between your head and the heel. This is similar to Plank's posture. With your right leg flexed, then, move your right leg through your body and yours Left leg, then right knee back to the right, to complete an action. Do 20 times back and forth, then change to the other side.
2.Forearm Plank Swimmers Forearm Board Swimmers
Practice: Place the palm forearm close to the ground. The distance between the two hands is the same as the distance between the shoulders. Keep the top of the head in line with the heel. Move your right arm to the front and then return to the original position. After doing the right hand, you will immediately perform the left hand movement and continue Alternately.
3.Leg Crossovers Leg Bifurcation
Practice: Lie on the ground, place your palms under the buttocks and press on the ground to support. Keep your back against the ground, raise your legs one foot off the ground. Keep your legs as straight as possible, and your right ankle across your left ankle. Then in turn, the left ankle crossed the right ankle.
4.Side Plank With Twist Twisted Side Plates
Practice: The left forearm is pressed to the ground, and the body and the tip of the finger are to the left. Your shoulders, buttocks and feet should be kept in the same line. You can also stagger your feet to make this movement easier. Don't let your buttocks drop. Put your right arm under the body. Next, open your chest and straighten your right arm up. Then change the other side to do the opposite direction.
5.Russian Twists Russian distortion
Practice hands: Hold a dumbbell or other object, and hold it in front of the chest. Ass clings to the ground, knees bent, cross the ankle. Slightly backward, lift your feet off the ground. Relax shoulders, keep shoulders and ears between Distance, waist twisting to the left, hands and upper body twisting to the left, then alternating to the right, do not put your feet down.
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