4 movements performed right on the bed to help long legs, slim thighs, flat stomachs are worth taking to 15 minutes of practice every day

#melanoma

Possessing a standard height and slim waist is the dream of many women.Of course, it is not natural that that dream comes true, those who own such a physique need to have a reasonable eating process and regular exercise to get.

For girls who own a modest height with short legs that make themselves inferiority or fat waist, bread waistline and wearing clothes can not be beautiful, please refer to the 4 simple movements below..All can practice right on your saddle bed, so you should remove all the lazy aside and spend 15 minutes of practice every night, making sure the results will surprise you a lot.

Movement 1: Folding legs

This movement directly affects your thigh muscles, helping to collapse the size of the thighs and calves, so that it is much slimmer.This movement also supports creating curves behind the back, burning excess fat accumulated in the waist very effectively.

* Perform:

- Sit up his back folded his feet backward as shown.Pay attention to keep your back straight so as not to affect the spine, try to sit firmly on the buttocks.

- Leaning down on the back of the cushion, holding the legs to keep the foot so that the foot is not moved.At first, not familiar with people will be a bit hard, after gradually, the person will soften.

- Keep the posture for 60 seconds and perform 2 times daily.In the process of holding, the muscles will work, the excess fat in the back of the waist and the thigh will be burned.

Step 2: Foot stretched legs

This movement makes the lower abdomen and the waist more slim.For big hips and thighs, this movement also contributes to miniature, making the hips more compact than before.

* Perform:

- Lie down the bed, with one leg pressed into the chest, the other leg with the abdominal muscle pulled up straight.

- Two legs perform alternately within 60 seconds, then rest.Perform 3 rounds a day.

Step 3: Fold your legs on your stomach

This movement helps to slim the thighs, relax the stilts and hips, significantly reduces the waistline if done regularly.

* Perform:

- First, the back is straight, with one leg forward, the other leg is stretched back.

- Apply people forward and hold this position for 45 seconds, until the legs are stretched, switch sides.

- Perform regularly both legs, hold for 45 seconds each time and perform 3 rounds per day.

Step 4: Plank anti -hand

This movement affects all muscle groups in the body to help the abdomen flat, slim waist, reduce the thighs, reduce fat in the waist and help slim both your biceps and shoulders.

* Perform:

- The hands are perpendicular, lifting people should hold so that the back and hips on a straight line.

- Stomach abdomen and keep the posture in a certain period of time (below).Each day raise the time to hold a little longer to move the impact on the deeper muscle groups.