Exercise to lose fat in two weeks

For people of lower body fat, can not wear their love clothes is so sad. I will show you a set of lower body exercises to lose weight, if you do it for two weeks you will lose excess fat, then you can do fashion models. Try it right now!

One, for the hips, thighs and legs

Legs close together, knees bend, straighten the upper body. To the premise of the knee to hip height, and then lower the leg stretched, pay attention to the

feet do not touch the ground. Do 3 sets, each repeated 15 times.

Role: A good warm-up action, compact legs, buttocks and back muscles.

TIPS: Do the exercise slowly, muscles tense. Pay attention to the degree of bending the knee, in the whole course of exercise you should have been able to

see your toes.

Second, for the waist and thighs

Sideways to lie down, feet back, knee, hip and shoulder should be in a straight line. Position to hold up the upper body, elbows should be below the

shoulder, shoulder to remain intact, the hip as much as possible to move up, then down. Do 3 sets, each repeated 12 times.

Role: Compact waist side and thigh muscles.

TIPS: You should always be conscious drop-down shoulder, be forced to keep the shoulder will not back and forth.

Third, for the hips and thighs

Back lying down, knees bent, feet touch the ground, legs below the knee tightly and since. Up the hips, keep the shoulders touch the ground, when hip reached

its highest point, clamping force to the knees.

Effects: Compact the buttocks and thigh muscles.

TIPS: Do the exercise as slowly as possible, and force as much as possible.

Fourth, for abdominal

Lying down, raised legs, legs to keep the level as on a chair. Hands cross in the back of the head, elbows outward, the upper body off the ground upward. The

upper body down, knees close to the chest, then down the legs. Do 3 sets, each repeated 10 times.

Role: Compact abdominal muscles.

TIPS: The whole process should pay attention to inhale abdomen.

Fifth, for the abdomen and waist

Lying down, raised legs, legs to keep the level as on a chair. Hands like hold the ball in the chest, waist and hands turning circle at the same time, the

waist turn as light as possible, keep the rest of the body do not move. To do three groups of 10 laps, five laps each direction.

Role: You will have a charming waist. Ventral muscles get plenty of exercise, while the upper abdomen and lower abdomen to get exercise.

TIPS: The whole process should pay attention to inhale abdomen.

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