Cross your arms and stretch them in two directions – left to right and right to left, each stretch for 30 seconds. Do it 3 times. Movement 2 Straighten one arm in the air and slowly lower it down to your back. Next, place your other arm on your elbow and gently press until you feel a stretch. Hold this position for 30 seconds before switching to the other arm. Do it 3 times. Movement 3 tác Lean against the wall and keep your back straight. Start bringing your arms out in front of you and hold for 30 seconds. Then, bring your arms back, so that your hands are parallel to your head at a 90-degree angle. Hold for another 30 seconds. Do it 3 times. Movement 4 tác With your back straight against the wall, keep one of your arms out to the side parallel to the ground while the other arm is extended straight up, touching your back. Hold for 30 seconds and switch hands. Do it 3 times. 5 . movement Grab a (filled) water bottle and raise your arms straight up. Hold this position for 30 seconds before bringing the water bottle behind your head, arms extended straight back. Do it 3 times. If you want to lose biceps fat faster and more effectively, do these 5 moves twice a day – once in the morning and once at night before going to bed.

This exercise helps to tone the lower body. Take a step forward until your feet are at a 90-degree angle, then return to the starting position. Repeat 30 times for each leg. 2. Leg lift To burn thigh and buttock fat you need to lift your legs. Kneel on the mat with both feet and hands, Straighten your legs back and up, then return to the starting position. Repeat 30 times for each leg. 3. Upper thigh stretchuỗi This move helps reduce thigh fat effectively! Lie on your back and lift your thighs toward your chest. Hold this position for one minute. Do 2 reps for each leg. 4. Lower Thigh Stretch Next, lunge forward, leaving one leg behind and the other knee bent. Lean forward until you feel a stretch and hold the position for 2 minutes. Do 2 reps for each leg. 5. Stretch your legs Bend one leg forward and bring the other leg back. Bring your body forward without arching your back and hold for 15 seconds. Do 2 reps for each leg. 6. Raise your legs sideways To firm hips, you need to raise your legs horizontally. Lie on your side and raise your legs to a 45-degree angle, then lower them. Repeat 30 times for each leg. 7. Inner biceps stretch Pear-shaped ladies need to tone their shoulders and arms for a well-balanced body. Bend your hands into fists and fold them inwards so that the hands are facing each other. Keep your shoulders and arms straight, then straighten them outwards until you feel your inner arms pull. Repeat for 30 seconds. 8. Vertical punch This exercise will help you get slimmer shoulders. Bend at the elbows and keep the palms facing in, then make a fist. Beat one arm up so that the palm is facing out and remember to keep that arm straight while the other arm remains bent and vice versa. Repeat for 30 seconds. 9. Abdominal stretch This is one of the 10 moves not to be missed. Lie on your stomach with your feet shoulder-width apart and support your body with your arms. Hold for 15 seconds and do 2 times. 10. Stretch your back End the exercise with a back stretch. Bend into a right angle, place your palms against the wall and slightly raise your head. Hold this position for one to three minutes.

A modest 1st round, or a short bread waist… a lot of things make women lack confidence in their bodies. Of course, eating is very important to get a slim figure, but if you want to have soft and flexible curves, support exercises are indispensable. Instead of sweating profusely at the gym, women can still get smooth curves with just one exercise for 2 minutes a day. The movement directly affects the waist, abdomen, round 1 as well as the back waist curve … not too much effort but still get the body you want. The movement helps to slim the waist and expand the chest, helping women improve their curves. Start the exercise by lying on the floor with your stomach down, feet perpendicular to the wall. Then cross your arms in front of your chest and keep your hands fixed in this position. Next, you lift your body up and breathe evenly throughout the exercise. Pay attention to the abdominal contraction so that the movement specifically affects the abdomen, helping to improve the condition of excess fat in your lower abdomen and waistline. Finally, push your body back, press your chest to the floor, bend your butt to pull your stomach, keeping your hips high. Keep it like that for 2 minutes. During these 2 minutes, you are both breathing in your stomach and breathing rhythmically. Hold this position for 2 minutes so that the movement can burn belly fat, make the waist slimmer, improve your 1st and 3rd round. Just maintain 2 minutes of this exercise every day, after only a short time your physique and curves have changed significantly. Wish you always beautiful, slim and sexy this summer. Source: Free Yoga