20 minutes callipyge dance like Alice hip follow me

Put some fierce rock n ' roll, 20 minutes continuously (Note: non-stop) to do the exercises, three times a week.

Carry on, not a month will receive significant effect.

1, slide the

Stand feet together, arms at your side, body weight to move to the right leg.

Slightly bending the knees, will place a towel on his left foot, and toe down. Dual-arm lift forward extension, towels help left leg slowly to lateral sliding, silent number 4 seconds.

Slide the leg to not feel discomfort in the farthest distance.

Then move the leg disinvestments, move to the initial position, the number of silent four seconds. Repeat this movement 12, right leg back and forth.

2, titun

Two feet apart standing, and shoulder width, toe forward.

The inside of the left foot on the right knee, his arms in front of natural droop. Left leg backward extension, arms stretched to the sides, respectively. Feet off the ground should not exceed 10 inches in height, to keep the body balanced. Restore the preparatory action and repeat 5 times for leg. Remember, each time the legs at the same time to tighten up the butt.

3, scissors jumps

Right leg bent forward, knee and ankle angles.

Left knee down to the knee gently touching the ground. Two pedals, upward jumps. In the air for legs, landed a position forward of the left leg. Repeat 10 times.

4, spiral kick

Facing left lying, will head up against the extension of the left arm.

Right hand to his chest, as support. The right knee to the chest, hips, knees slightly turning toward the floor. Adjustment foot movement, so that the heel to the ceiling. With substantial action lift and down the left leg. Insist on doing 20 times, and on the other side.

5, Samba cyclone

The last step in designing a forward swing action to decomposition exercise the body to appear in: lactic acid

Two legs apart standing for a slightly thicker than the shoulders.

Hands on hips, rotating the hip substantially. Forward, backward, left, right, and to firmly believe that victory is at hand! and then up and down until I feel the muscles relax completely. OK! you're done!

(Practice editing: what Chris)