Bed and dart because a minute, 2 weeks heaviness w

bed, hurl for one minute, two weeks weight wastage bellies

winter maximum possible to amass portly,Air Max, inattentive, a small kettle and ran out! Do not be scared to teach you 12 strokes, his legs obtain rid of a small kettle!
Exercise 1:
remain flat supine position, feet shoulder width to open, lift the right foot first 10CM, toes brought back inside and pause a second, and then gently down, pay consideration to heel not leaning opposition the mattress. Complete left foot and then repeat the same action. A set of actions repeated five times.

effect: not only tin mainly deduct the stomach fall above either sides of the meat, yet too apt constrict the legs, lower body is more thin.
Exercise 2:
raise as many as feasible to the left foot, one second cease in the wind and then down, then left foot to complete. Note that the knee can not be forced, in order to achieve the desired efficacy of stovepipe, and do not strain the leg muscles in order to avoid too many coerce. This set of actions repeated 5-7 times.


effect: You can tighten the abdominal and leg muscles.

Exercise 3
their backs, hands, hold hasty to the knee,Air Max Ltd, thigh flexion-extension to the abdomen, and gently lift the upper body and then prevaricate down. Repeat this movement 5-10 times.


effect: can effectively strengthen the chest and waist strength, dwindle waist falling meat.
Exercise 4:
remain flat supine position, legs open and shoulder width. Arm flexion-extension into the ground, snapping a 90 degree angle, palms facing up. Bend left knee, straight from the upper body, making the right elbow to touch the left knee. Repeat the same action as the right leg as a group.

repeat 2-3 groups of 10.


effect: boost abdominal strength, tight thigh brawn.
Exercise 5:
remain flat supine position, legs open and shoulder width. Hold dumbbell with both hands raised to the chest equitable upon, pay attention to keeping the knee straight and not bent. Then adjust the breath, upper body slowly to the left and right reversed. About 10 times each for a group, repeat the 2-3 group.


effect: extending of abdominal muscles on both sides, to improve the abdomen relaxed.
Exercise 6:
physical side, the use of calf cushion grasp strength. Attached to his hands to reserve the body poised. Raised his pate, eyes straight before. Breathe, cushion grip to lift your legs, move slowly to achieve the lusted weight-loss results. 10 action as a group, repeat the 10 groups.

effect: powerful shrinkage of the abdomen, thigh and calf muscles, so that the legs more slender svelte.
Exercise 7:
lying supine, legs straight, heels together. Hands on her hips,Air Max 90, eyes straight at the altitude,Air Max Skyline, adapt the respiration and slowly bent legs knee chest position until the final drop and then slowly straighten your legs. 15 times as a group, repeat the 2-3 group.

effect: to make Tripe firmer muscles, cultivate abdominal remission.
Exercise 8:
lying supine, legs open and shoulder width. Arms straight,Air Max 2, elbows close to the ear portions, respectively, raised his right hand and left leg and upper body straight up, making the right hand touch the left leg toes, around the 7 times as a group, repeat the 2-3 group.

effect: the effective elimination of the lower abdomen protruding.
Exercise 9:
ready 2 rubber bands. Open the legs elbow length. Then slam the feet of an end of a rubber band, then rubber orchestra nigh the across, his hands were clenched two rubber bands the other end. Maintain the lower body does not shake, so to reverse the upper body. Note namely stand up straight, the body can not lean amenable. 20 times for a group, repeat the 3-4 group.


effect: stretching lower back muscles, firmer waist so slender. The retinue three groups absence to prepare activities: relax, lower body to remain intact, the upper body slightly to the left and right reversed. Repeat 16 times on each side.
Exercise 10:
lying supine,Air Max 2010, hands open at your sides, palms down. Maintain the upper body without moving my eyes and heave straight up. Then swing to the left legs knees bent and affixed to the right shoulder area to be close to the ground can not be lifted. Supine location and then emulate the same resumption of necessities sway to the right knees. About each one as a group, repeat eight.
Exercise 11:
lying supine, legs close attach. Natural to location both hands on both sides of the body. Use of hand and abdominal strength, slowly straighten your legs up until the 90 degree angle with the ground. Waist, my eyes are bad people who can. Repeat this operation Group 8.
effect: The two actions are directed at the belly ambition be charted to combine the three can be mighty stomach, the waist vulnerable people can melodrama a character in health attention.


these small actions, elect one day to do as long as ten minutes, it will bear fruit within two weeks. These are aerobic discipline, to slowly do. Do not Pinlelaoming to do! If this is the 1st to do so, suggest a twenty the afterward. Look at the annual increase in personal status, do not Taimian Jiang! But we must persist yo! On it! ! ! Will succeed!