Skinny little 10-minute lower body movement

3 minutes waist movement
Fu Shen tiptoe breathing
* Specific steps: lying in bed or a yoga mat, arms and elbows bent at 90 degrees for the center, supporting upper body weight; lower body straight homeopathy, only toe Hing Wah Street West, this time the body will feel the weight concentrated in the waist; slowly breathing, for 10 rounds.
* Note: This action is simple and quite effective for the elimination of belly fat, according to their actual practitioners feel, appropriate to extend the practice time and increasing exercise intensity. General practice 3 days in a row, you can gradually increase the difficulty.

 
Straight squat body rotation
* Specific steps: sit down, both feet toes forward; pressure in the left foot on the buttocks, hands behind support the body weight; right leg bent, right foot outside the left knee, upper body remains fixed; right place to the buttocks, the left hand in a clockwise direction, over the knee flat on the right thigh; slowly inhale, turn the upper body backward until the limit, and then exhaled slowly and restore the body and sat up straight posture, do 10 Round exchange legs, repeat the above action.
* Note: Note that the average body weight is allocated to the left and right sides of the body.

 
4 minutes leg exercise
Wall-leg opening and closing
* Specific steps: lying on the side of the bed against the wall or yoga mat, arms outstretched, Stretch, relax; to the buttocks as the focal point, the body was bent 90 degrees, hips and legs close to the wall, slowly deep breaths 10 times; hips close to the wall, hands handshake elbow in the head, exhale, open the legs to the limit inspiratory Closed legs, so as to open and close legs breathing, about 20 rounds .
* Note: the legs elevated, above heart position, the legs can promote blood circulation, improve the cold foot problem, while the elimination of leg edema.

 
Simulation start
* Specific steps: simulation of the action while running to toe, back straight, hands to keep straight; to support the body weight of a single Tuiqu Xi, the other leg straight back to his knees the ground; slow breathing 10 times, then switch legs Repeat the above action.
* Note: This action can be tight leg muscles and can alleviate lower back pain.

 
3 minutes hip movement
Diego cloth
* Specific steps: lying in bed or yoga mat, a Tuiqu Xi, a leg and body straight up 90 degrees; the long piece of cloth cover the soles of the feet in one leg straight, both hands grasp the cloth at both ends, respectively, forced Bengzhi, taut; maintain this posture, slow breathing 10 times, and then turn left and right legs.
* Note: This action can not only adjust the leg line, but also strong arm.

 
Pull the cloth
* Specific steps: lying on the ground, left to maintain a straight line, the left hand placed on the natural waist; the long piece of cloth cover on the right foot, the right hand grasp the cloth at both ends, the cloth Bengzhi, right leg to the outside distraction; to maintain this action, slow breathing 10 times, then switch legs.
* Note: This action allows the lower body is tight.
Mood Taitun
* Specific steps: lying in bed or on the yoga mat, his hands close to your sides; a leg to toe support, slowly lift one leg then the back, try to raise, close to the upper body, exercise 10 times, switch legs; lying in bed or yoga mat, legs together, lift up as much as possible, supported by the hands and abdomen, body weight and do 20 times.
* Note: This action can fully exercise the lower body, hip and abdominal muscle training and effective, so that the hips rounded and strong.