After 12 times of dynamic exercise, stretch your legs, feel the power of transverse abdominal muscles, stay for 5-8 breaths as a group – 5: inhale and restore
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Lie on your back on the yoga mat, stretch your left leg and instep, stretch your right leg up to 90 degrees with the ground, lift your upper body slightly off the ground, grasp the back shoulder of your leg with both hands, relax and feel the core fully tighten
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07: continue to sit and stand on the mat, rotate your pelvis forward, tighten the core and keep your back extended Bend your knees and lift your legs, put your hands in the knee socket to feel the power of abdominal muscles, stay for 5-8 breaths, straighten your legs, open your hands to both sides, stay for 5-8 breaths, repeat 3 groups of tips: Jiaren with good physical fitness suggests that you can repeat this group for 3 times, and experience different acid! Let’s go when we’ve finished watching 👍。
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Enter from the inclined plate, tighten the core and gluteal muscle, keep the shoulder vertical and wrist, inhale, prepare to exhale, lift the right leg, stay back for 3 seconds, inhale, restore, return to the inclined plate legs, repeat 10 groups of action 02
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Keep practicing and have buttocks and vest line so easy! Move 01
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Stay for 5-8 breaths as a group
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After the three groups of exercises, continue to practice with your left leg, the same as the three groups Group 06: sit and stand on the mat, lean back to support the ground with elbows, align shoulders with elbows, exhale and tighten the core, bend your legs to keep 5-8 breaths off the ground
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You can join these series in your daily yoga practice
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The lateral thigh and gluteal muscles continue to exert force and stay for 5 seconds
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Poke the blue words on it and pay attention to us! Modern women’s pursuit of good figure has never stopped, such as: buttocks, waistcoat line and so on! Good figure can not only have more choices in dressing, but also bring good self-confidence! Today, Xiaobian has compiled a series of Yoga series to strengthen the core and buttocks
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Exit from the inclined plate, enter the small table style exhale, tighten the core, extend the right hip outward, feel the gluteal muscle force, and pay attention to the neutral position of pelvis, keep dynamic exercise for 12-15 times, and then extend Straight legs continue to maintain abduction, thigh lateral, gluteal muscle continue to force, stay for 5 seconds action 03, from the upper one out, continue to return to the inclined plate expiratory tightening core, lift the left leg backward stay for 3 seconds, inhale to restore, return to the inclined plate action 04, from the inclined plate out, continue to return to the small table expiratory, tightening core, left hip outward, feel gluteal muscle force, pelvic attention to neutral position After 12-15 times of dynamic exercise, straighten your legs and keep abduction
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05
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