tighten the abdominal and gluteal muscle

Upright, feet apart, arms held flat side, elbows slightly bent. Left fingers up office 2010 key, down right mean, while the body to the left. Then turn right hand up, left hand down to turn, while the body to the right. So forth. Time: 30 seconds.
2. Knees squat: a strong back, buttocks into the legs.
Feet apart, knees slightly bent, tighten the abdominal and gluteal muscle. Slowly squat knees, to the lowest point to maintain this position for 2 seconds, then stand up to the starting position. Repeated 5 times. The whole process: 30 seconds.
3. Incline control: exercise calf muscles, improving leg flexibility.
[1] feet apart, legs straight, hands naturally affixed to the buttocks. Back straight, bend forward from the hip joints. Maintain this position from 1 to 15.
[2] further pike, two hands, calf. Keeping legs straight, do not hug the knee, also tried to touch the ground. Maintain this position from 1 to 10. The whole process time: 30 seconds.
4. Lateral leg lift: adjust the hip.
[1], starting position, his hands, the right knee knees, his left leg to the side straight.
[2] raised, left leg straight down and do 4 times. Do the right leg. Repeated practice of each leg 2 times. The whole process of 30 seconds.
5. Backward kicks: Exercise the buttocks, thighs zumba dvd, abdomen and upper back.
[1] hands and arm stays on your knees. Bow. Left knee to the tip movement.
[2] and then rise wholesale insanity, while his left leg above the kick back, and can reach a comfortable level. Turned leg movement to the tip of the nose wholesale p90x, and then again after the top of the kick. Repeated 12 times. Right leg do the same action. The whole process time: 30 seconds.
6. Lateral stretching: to improve the thigh contour.
[1] right hand and forearm to support the body, right side. Left foot on the ground in front of the right leg.
[2] carry the right leg 15 times. For one side do. The whole process time: 30 seconds.
7. The air pedal: exercise the leg, so that a flat abdomen.
Supine, the lower back, the elbow support the body windows 7 key, right leg bent toward the chest exercise, then reached into his legs, to keep off the ground 15 cm high, while his left leg bent, into the chest movement. Do not extrados, and so continuously alternating flexion and extension, as the pedal bike. The whole process time
: 30 seconds.
8. Back on the arch: to improve abdominal contour, so that the waist in a curve.
[1], supine, knees, both feet firmly on the ground. Hands after the first set.
[2] the lower back arches upward to maintain this position for 2 seconds wholesale zumba, then flat, close to the ground 4 seconds and repeat 5 times. The whole process time: 30 seconds.

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