Can you stovepipe after standing 15 minutes? Or make your legs thicker?

Five simple movements: stovepipe, hip lift and waist and abdomen fat. Practice 10 minutes before going to bed at night, and stick to it for about a month, and your figure will gradually become an S-shaped devil figure. Although the movements are simple, if each movement is done properly and the target muscles are contracted, it will have a good effect.

Each movement has 3 groups, each group 15-20 times, and the rest between groups is 30 seconds. Let's have a look.

Action 1:

Arms straight and vertical to the ground, one knee on the ground, thighs vertical to the ground. Straighten one leg and swing to your sides. It feels like your toes are patting water.

Action 2:

First, support the flat plate on the mat, paying attention to the arm vertical to the ground, the toes touching the ground, and the soles of the feet vertical to the ground. The line connecting the back of the head, upper back, buttocks and heel is in a straight line. Tighten your abdomen and don't collapse. Keep breathing evenly and keep your toes off the ground alternately.

Action 3:

Lie on your side on the mat with your legs bent and your thighs straight. Note that the line between the back of the head, hips and heels is in a straight line. Keep breathing evenly and draw circles clockwise or counterclockwise on your thighs.

Action 4:

The flat plate is first supported on the ground. Pay attention to the arm perpendicular to the ground, toe pointing to the ground and sole perpendicular to the ground. The line connecting the back of the head, upper back, buttocks and heel is in a straight line. Tighten your abdomen and don't collapse. Keep breathing evenly and twist your hips to both sides.

Action 5:

Lie on your back on the mat with your hands straight at your sides. Legs straight, toes up. First lift your legs vertically to the ground, keep breathing evenly, and lower your legs alternately.

Have you memorized all the simple shaping actions? Practice once a day for a month, and your body will improve obviously.