[Once a day] Ashi-Paka diet! Easy and relax 10 minutes floor exercise! # 1 | Muscle Watching скачать в хорошем качестве

[Once a day] Ashi-Paka diet! Easy and relax 10 minutes floor exercise! # 1 | Muscle Watching

Start by spreading your legs wide Pay attention to your inner thigh around here Many people have a stiff body If your body is stiff like me, it's ok to have your knees bent Spread wide as much as you can, and coming back to the center. The best way to do this is when you close your legs, close them tight. When you do that, your inner thigh should be activated. Next one is crossing your legs Don't hold your breath, inhale and exhale. Inhale and exhale, keep breathing. While this exercise, your abs are tightened. This is very effective for your abs. It is good for tightening your abs Next, raise your one leg and rotate it. Make circles with your leg, use your leg from your groin. keep making circles and breathing Make sure that you are moving your leg from around your groin Your thigh will get slimmer Moving on to the other side You might tend to use the front part of your thigh but please try to use your leg from the groin properly. If you feel tension only on the front part, you are using them too much you want to do some stretch on your front thigh as well. So now, try not to use the front part too much and make circles with your leg from around groin. Pay attention to muscles around your groin. Okay now, raise your legs alternately It's effective on your abs. This is for everyone who wants a toned stomach. When you have a hollow back, it hurts your lower back so tighten your abs so that you don't get your back hurt. Pay attention not to have a gap here, between your back and the floor. If you have a gap you can put your hand into the gap like this. If you have pain even after putting your hand to the gap, please refrain from doing this exercise. Or you can do this with your knees slightly bent like this. Next, starting this position, Raise your leg up like this This is effective for your hip. Repeat "Inhale and exhale" All right, now pointing your toes while bending your knees up. and relaxing your ankles and coming down and up again Repeat these movements Stretching ankles or do some exercise around your ankle closely related to metabolism and it is very effective on diet as well. This is a very simple movement, but it prevents you from getting sick and helps you to lose weight. When you have time, please try to move your ankles. Okay, 3 sets to go Raise your leg up high as much as you can Higher! This tightens your sides and hip. If you want slender legs, it's effective to train your inner thigh, your hip, and your side abs altogether. The exercise around ankles we did earlier, that helps you to reduce the swelling of whole legs effectively. Please try it when you have time. With this 10min exercise, you can get good results in most cases. Move to the other side as higher as possible Raise it up straight Up straight It's hitting my hips. It's harder on the side you got less muscle especially. In my case, this side is the hard one. And everyone has a strong side and weak side, an activated side and not activated side. Please do some extra times to the side you want to make stronger, it helps to make your body balanced. All right, it's the final exercise. The last one is the bicycle movement as usual. This is effective as a cardio exercise, very effective on your lower ab and helps making your legs slender. The faster, the harder. Make sure you are not holding your breath. Do this exercise just like you are doing cardio. Let's do this intensely. Time completed!