Aerobics perfect curve of a simple lower body.

<P> By example 1: tight gluteal, thigh and quadriceps muscle after </ P> <P> ladder or wooden face of a solid, smooth tread left on the ground, while the right foot on the ladder ( .or wood) on top, his hands fall naturally, and then put away the stomach, back straight, shoulders relaxed and upright, right foot on the ladder (or wooden), the left knee straight (but not locked) ., right foot step down, body up, step on the ladder (or wooden) on the same time, bend left knee, left knee and will remain in the hip position. .Change sides and repeat the action. .</ P> <P> Model Action 2: tight abdominal muscles, gluteus maximus, thigh muscles and arm muscles </ P> <P> standing and upright, will close up the stomach, two-hand ball, shoulders .relaxed, one foot as a fulcrum, the other foot toes point; stomach tight and then closed, back straight, buttocks hard, the toes pull back, hugs the ball up. .To maintain the natural breathing! </ P> <P> by example 3: tight abdominal muscles, gluteus maximus, thigh muscle </ P> <P> forearm support on the ground, elbows and shoulders in a straight line, his hands tight .grip; kick knees, the other knee off the floor, knees hip width open to toes and forearms as a fulcrum to maintain balance, while tightening the lower abdomen, buttocks, while the other leg bent 90 degrees lower leg, lift up .on, and then change sides for the foot. .Attention! Do not hold your breath! </ P> <P> Model Action 4: tight abdominal muscles, gluteus maximus, leg and back muscles </ P> <P> body lying on the ground, belly close, knees bent .90 degrees, put his feet on Swiss ball, the hand placed the location of the hip, right foot and then slowly release the ball to go forward, left foot toe is lifted towards the ceiling, to close the stomach, buttocks lifted up, away from land, stop ., and then breathing! </ P> <P> Model Action 5: tight abdominal muscles, back and arm muscles </ P> <P> relax the body lying on the Swiss ball on the left hand point, the back straight, stomach income, .extension of the right hand forward, lift, buttocks hard, lift left leg, right leg slightly bent knees, toes point, stop, breathe! restore a relaxed position and then lie on the Swiss ball can be. .</ P> <P> Model Action 6: After the tight back muscles, hip muscles and leg muscles </ P> <P> vertical upper body lying on a Swiss ball, stomach closed, knees bent, and the ankle perpendicular to the feet .open, maintain and hip width, then put his hands to enlarge the middle leg, upper body lying on the Swiss ball and then slowly, until the upper back, shoulders, neck and cast completely against the sphere, the abdomen closed, back to maintain the position in the middle ., hip contraction, body elevation, until the body and the knee in a straight line up. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.