Yoga instructor helps Miss America lose 50 pounds

Instead of spending an hour competing with your abdominal muscles, Tia recommends spreading the time and integrating it into your whole body's exercise. Constant changes in training movements can keep your heart rate at an ideal level while taking into account almost all key parts. Prepare a fitness ball and a mat, and then follow Tia to do this fat-burning body exercise.

Superman

It consists of three movements that challenge the posterior cervical muscles. It will increase your heart rate. You must stick to your limit before stopping.

1. Lie on your face with your chest and abdomen on the ground, stretch your arms and legs naturally, and keep your neck naturally relaxed;

2. Lay your feet flat, lift your arms upward, and lift your upper body to the limit position at the same time. Keep it straight for 5 seconds and then reset. Repeat this action in a group of 10 times;

3. Let the upper body rest, change your legs to lift the lower body, keep it straight for 5 seconds, and then reset. Repeat 10 times into a group;

4. Finally, lift the upper and lower bodies upward at the same time, and the body appears in a U-shape when viewed from the side. Hold it for 5 seconds and then reset. Repeat 10 times to form a group. After completing the above movements, do "baby pose" for 20 seconds-that is, with your knees on the ground, your big toes touching, sit on your heels, and your knees apart to be as wide as your hips. Use this to balance the reverse movements that have just been completed, relax tight muscles, and consolidate the exercise effect.

Raise the ball around

This is an easy but effective movement, involving all the arms, nape, waist, buttocks and thighs.

1. To avoid sports injuries, ensure that all joints in the body are fully mobilized;

2. Keep your feet apart naturally and shoulder-width apart, stand upright, hold the exercise ball above your head, and straighten your arms;

3. Keep the lower body stable, slowly tilt your arms to the right side of your body, bend your waist, and after reaching the limit position, rotate your upper body backwards until you face up, hold for 5 seconds, then continue to rotate to the left, to the right left position, reset to upright;

4. Repeat the circling motion to the left and continue to alternate left and right, forming a group of 50 people in total.

During the entire process, the lower body should remain absolutely stable, and at the same time try to complete a full week of reclining rotation in a breath.

supine riding

As an improved version of ordinary sit-ups, the external oblique muscles will be more fully exercised, which will help reduce the waist circumference and shape the curve.

1. Lie flat on the cushion, keeping your waist close to the plane as possible, and your abdominal muscles will be stressed;

2. Place your hands behind your head, straighten your right leg, lift your left leg, move your knees closer to your chest, use the strength of your waist to lift your upper body at the same time, move your right elbow closer to your left knee, and reset after reaching the limit position;

3. Change to move the right leg and left elbow closer to each other, alternating on both sides, with 50 in a group, and do more than 2 groups. Don't use force on your neck throughout the process to avoid stiffness, and end with 20 seconds of baby-like relaxation.

Sit-ups on an exercise ball

Starting from sitting on the fitness ball, lay your body flat, use your feet to adjust the contact area so that your waist and back are on the ball, and use a little force on your hips to keep the entire torso on a flat surface.

1. Cross your hands to support your head;

2. When exhaling, contract your abdominal muscles hard to let your waist fall into the ball, lift your upper body as a whole, and reset after reaching the limit position;

3. Repeat action 2 10 times, followed by doing this action 10 times in a small and rapid manner;

4. Repeat the above process of 10 times +10 times continuously 4-5 times in between.

Pay attention to not exerting force on the neck and arms throughout the process, use the strength of the abdominal muscles to increase, and finally end the action with 20 seconds of baby-like relaxation.

V-extension

The entire training will end with a high-intensity pad-on exercise that will make you sweat a lot and train your core muscles.

1. Lie flat on the mat, extend your arms behind your head, keeping your palms facing up;

2. Lift your legs straight until the soles of your feet are up;

3. Use force on the abdomen to lift the upper body and let your fingers touch the toes as much as possible. After reaching the limit position, return to the original position of lying flat;

4. Repeat actions 2 and 3, and keep increasing the rate. As for the number of consecutive repeats, it is the last two digits of the year you were born.

It ends with 20 seconds of baby-style relaxation, and then you can adjust your breathing and take a shower and rest.