Action ahead going apt nap 4 1 month 3cm svelte wa

action before going to sleep 4 1 month thin waist 3cm

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you pretty women, is not ashore the an hand you absence apt deduct from, above the additional hand they tin not find the right activities? Check out these deeds,Womens Lacoste Shua Trainers, as long as a day before working apt slumber, so you simply slender out the month 4KG,Lacoste Arixia FD Trainers, waist circuit cutback of 2.5 ~ 3cm, is not up to follow come from?

one, first, supine leg lift: a group of 30, do 4.


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Second, closing ass to do this action, to detach the legs, hands flat on the body sides, Bayao up,Lacoste Protect Laser Trainers, and also in the 4 groups of 30.


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3 side, one hand supporting his head, one hand on the bed, act side leg lift. Note, toes down, heel up, the other leg bound in a alliance together. Speed ​​is not favor her so fast, to cut back on, do not lift the leg drop Meng. Do not wrong, if done, do not butt the side of mordant, you ambition not do the oh. That each leg 20, afterward the last one to stop for a lift, and back to the other leg, too in the 4 groups


4, side leg lift done,Buy Lacoste, gently pat acid area to loosen muscles. Well not entire done and then shoot to finish 20 to clap, and back to do side leg lift the other leg.




; bed and toss for a minute, two weeks delicate navel!




the maximum to the accumulation of fat in winter, a moment's inattention, a small pot and ran out! Do not be afraid to educate you 12 strokes, Shuaishuai obtain rid of the small pot!

Exercise 1:
remain flat supine position, feet shoulder width to open, lifted up his right foot first 10CM, toes brought back inside and standstill a second, and then gently put down, pay attention to the heel is not opposition the bed. Completed for the left foot and then repeat the same action. A set of actions repeated 5 times.


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effect: not merely can fall on both sides of meat, minus the stomach, but also to tighten the legs, so that the lower body is more slender.

Exercise 2:
raise as much as feasible to the left foot, one second pause in the climate and then down, after ended for his left foot. Note that the knee can not be forced, in array to achieve the desired effect of stovepipe, and do not tug the leg muscles in order to lest superfluous coerce. Repeat 5-7 times this group of movements.


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effect: to tighten the abdomen and leg muscles.

Exercise 3
behinds, hold hands, knees, legs to the stomach flexion-extension,Womens Lacoste Trainers New, and heave the upper body and then gently lie down. Repeat this campaign 5-10 times.


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Effect: can mainly reinforce the chest and waist strength, dwindle waist falling meat.

Exercise 4:
remain flat supine position, legs shoulder width to open. Arm flexion-extension into a 90 degree angle closely aligns the ground, palms facing up. Bend left knee, straight from the upper body,Lacoste Tourelle Trainers, making the right elbow to touch the left knee. Repeat the same actions for the right leg as a group.

reiterated 2-3 groups, every 10 times.


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effect: increase abdominal strength, tight real thigh brawn.


Exercise 5:
remain smooth supine location, legs elbow breadth to open. Hold dumbbell with both hands raised to the breast fair above, consideration can not stoop the knee to reserve straight. Then modify the breathing, the upper body slowly to the right and left reversed. About 10 times each for a group, repeat the 2-3 group.


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effects: abdominal stretch both sides of the muscles and amend abdominal abatement.

Exercise 6:
physical side, the use of calf cushion grip strength. Affixed to the body with either hands to retain equilibrium. Raised his brain, eyes straight forward. Breathe, cushion grip to lift your legs, migrate slowly to effect the lusted slimming effect. Action because a group of 10, repeat 10 group.


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effect: powerful shrinkage of the abdomen, thigh and calf muscles, so that extra thin legs thin.


Exercise 7:
lying supine, legs straight, feet close together. Hands on her hips, eyes look instantly at the top, adjust the expiration and slowly curved legs knee chest position until the last drop and then slowly straighten your legs. 15 times as a group, repeat the 2-3 group.


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effect: to make mini abdomen muscles to pile up implementation of effective promotion of abdominal relaxation.


Exercise 8:
lying supine, legs open and shoulder width. Arms straight, elbows close to the ear, respectively, raised his left leg and right hand and straightened up, production the right hand touch the left leg and toes, approximately the 7 times as a group, repeat the 2-3 group.


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effect: the efficacious elimination of protruding lower abdomen.


Exercise 9:
arranged two rubber bands. Open legs shoulder width. Then his legs at one end of each tread on a rubber orchestra, rubber band and then left across, his hands were clenched in the other end of the two rubber bands. Maintain the lower body does not move, so to reverse the upper body. Note namely stand up straight, the body can not amenable. 20 times as a group, repeat the 3-4 group.


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effect: stretching back muscle, so that real slim waist is more intensified.
Need to prepare the retinue three groups of activities: whole body relax, lower body to remain intact, the upper body slightly to the left and right reversed. Repeat almost 16 times each.
Exercise 10:
lying supine, hands open at your sides, palms facing down. Maintain the upper body without moving my eyes and lift straight up. Then, swinging his legs and knees close together and affixed to the left, the right shoulder place to be close to the ground can not be lifted. Supine position and then follow the same revitalization essentials wag to the right side of the knees. About the time as a group, repeat the 8 groups.
Exercise 11:
lying supine, legs near together. Place both hands sides of the body certainly. Abdominal strength using hand and legs straight up until the slowly into a 90 degree angle with the floor. Lower my eyes to the waist bad human. Repeat this movement with 8 groups.
Effect:
The two actions are directed at the abdomen will be designed to be a potent composition of the three abdomen, waist brittle for people to melodrama a role in health care.
These small movements, pick one to do at the peak of ten minutes a day, will bear fruit among two weeks. These are aerobic discipline, to slowly do it. Do not Pinliaolaoming to do! If this is the 1st to do so, suggest a twenty under. Look at the annual increase in personal situation, not Taimian Jiang! But we have to persevere yo! On it! ! ! Will succeed!