Twenty minutes of exercise to create a sexy figure

Waist and abdomen exercises

　　1. Lying flat on the bed with your legs together, your knees bent, but your feet cannot be off the ground, and your hands are placed behind your head.

　　2. Use the strength of your abdominal muscles to lift your upper body and twist in the direction of your left leg.

　　3. Return to the starting position, and put your upper body toward your legs.

　　4. Return to step 1, lift your upper body and turn to the right leg.

　　5. Return to the starting position and repeat the set of movements 25 times in the order of left, middle and right.

　　　Note: If there is pain in your arms and neck, it means your movements There is a mistake. Remember to use your abdominal muscles to drive your body. In addition, when you lie down, do not touch the ground, otherwise you will not be able to exercise your waist and abdomen.

　　　Shoulder and back exercise

　　1. Stand upright, spread your feet slightly wider than your hips, bend your knees slightly. Look straight ahead with your eyes, straighten your back. Hold a two-pound ball or other heavy object with both hands and place it on your hips.

　　　2. Hold the ball with your right hand, extend your arms and lift it up and down, and pass the ball into your left hand at the top of your head.

　　3. Descend your arms, return to your hips, and start the up and down pass again. Working a windmill that looks like a rotating.

　　4. Repeat the pass 20 times. The movement should be slow, and do not move with impulse.

　　　Note: Do not pass the ball with your movable wrists. Stand your arms, back, and neck so that you can pass the ball naturally instead of rolling the ball.

　　　Calp exercises

　　1. Sit down against the wall, straighten your back, and put your feet on the ground. Hold a 16-pound fitness stick on your thigh, about three inches away from your knees.

　　2. Lift your heels off the bed, and press down with both hands. Body Stick.

　　　3. Repeat this set of movements 25 times.

　　Thigh exercises

　　1. Stand upright, spread your feet as wide as your hips. Bend your right knee, bend your upper body down, and support your fingertips on the ground. Straighten your left leg, move back 12 inches, and your left toe out.

　　2. Lift your left leg up as much as possible, stay at the highest point for 5 seconds, then put down your left leg, and change your right leg to do the same movement. Do this set of movements 25 times.

　　　Note: Try to turn your toes out and do not twist your buttocks, so as to eliminate the fat on your thighs to the maximum extent.