Yoga + Pilates you month 4 pounds thinner!

Easy weight loss, give you the perfect body.

As long as you do you will be able to have a good build!

To downsizing, many people have tried to go on a diet, or tired fitness equipment endless carefulness, however no less waist and abdomen, the only loss is patience.

But don't lose heart, lift your spirit, try fitness circle emerging set of moulding action, creating the actions of personal trainer who is a dancer, she combines the most popular of the two body training — Yoga and Pilates-cream, creating a set of anyone can achieve fitness action.

Abdomen-centric Pilates movements, and major repair of abdominal to yoga as the center of the action is to help practitioners to lengthen muscles that make you look slimmer.

Following this set of actions, each week to do 3 ~ 4 times, persistence in eliminating fat belly.

1. the side of the rotating half-down

Efficacy: enhance myocardial, thin waist, exercises on the abdomen, lengthen spine

SAT is A body, the bent knee, feet hip width apart, with flat on the ground, knees, a small ball between clips or yoga block (or volume into barrel towel).

Phase two arm in the chest, arms and shoulder height.

B: rotating body to the left, at the same breath, body back down, about half the distance from the floor.

Knees clamping small ball, gluteal muscle tightening. Suction lift sit is the body. And then the body and then to the other side of the rotating half back down. Repeat 3 times.

2. lift leg bridge

Efficacy: enhance the gluteus and thighs elongate the chest muscles, and hip flexor

A: back in the underground, knees bent, feet hip width apart with.

Breath, buttock lift arms, elbow-prop in the buttocks. Breathe in and, at the left leg up straight, straight foot tip stretch.

B: breath, lower left leg and right leg below the knee, try to check foot tip.

Breathe in, and then lift leg up. Do five lift leg movement, and then take back to your feet, legs on the floor doing the same action. The entire action is completed, the decentralization of the hips, knees on the floor to chest chenla it received back muscles.

3. the ends up sideways

Efficacy: thin waist, buttocks, legs

Body lying towards the left side, left arm extension, right behind.

The heels are close to each other, foot tip stretched straight. Breath, feet lifted off the ground 10 ~ 25 cm, torso and head up bent. Avoid a hump. Breathing, to lay down their legs, head and torso. Repeat 6 times, side repeat six times.

4. the hip side banner

Efficacy: enhanced arm muscle thin waist, buttocks

A lying towards the left side of the body, legs and trunk in a straight line.

Left elbow support live body size arm angles. Right hand on hip, right leg over the front left leg, feet flat on the floor, knees-up.

B: breath, while high lift hips, right leg push down firmly on the floor, up to as much as possible within the abdomen, upper body can be slightly tilted to the floor.

Breathing, to lay down their hips, your right leg to start location. Repeat 2 more times, and then change the side.

5. shoufu rotation

Efficacy: shoufu, flexible spine

A: back to the ground, knees bent 90 degrees up, arms stretched out to your side and shoulder flush.

Keep the knees together, slowly toward the right side of the lower body, breath.

B: suction, knees slowly back to Central, then exhale down to the left.

Don't let the ground, the knee should hover in the ground approximately 15 cm high. Alternating rotating 6 times, then your knees to chest, relax.

Without movement or a diet that is known as yoga.

Just started to practice, you should never exercise too much, you should be gradual, and persistent.

Through Yoga exercises for weight control is slow but persistent.

Through the practice, generally a month you can lose weight 2-4 kg. Through yoga, thereby creating the lines even, patterns of beautiful limbs. May you be able to get what they want to lose weight.

(Practice editing: Tran Hung Wong)