Two strokes and soft aerobics

The chairs are placed in front of the body, left-handed natural droop, straighten back stood.

Amasa back part, as a support, will lift the right leg, just left foot single foot.

Double feet foot fuck

Holding water bottle, elevation heels "feet", with tight fuck calf.

The focus is on the arm is bent, the use of drinking water bottle weight balance, while lifting the two feet heels.

Step one: hands all bring a water bottle, two arm natural droop in your side.

Slightly flared legs, straight back to stand.

Step two: one breathes, slowly raise your feet on one side the heel; when the heel, and then breathe slowly down the side.

Repeat 10 times.

Single feet foot fuck

The chairs are placed in front of the body, left-handed natural droop, straighten back stood.

Amasa back part, as a support, will lift the right leg, just left foot single foot.

One breathes, side lift right foot heel slowly, such as elevation heel, side and side slowly down the heel.

Side-side doing the same action. Repeat 10 times.

With a drinking water bottle to chair, walls, pillars or table, and so on as support to single foot posture do lift heels "single feet foot fuck."

This kind of gymnastics fuck than double feet foot, but a little difficult for some to crunch calf have very good results.

(Practice editing: what Chris)