How to Practice Ten Minute Slimming Exercises

Ten minute slimming exercise is a popular type of slimming exercise. For friends who want to learn ten minute slimming exercise, it is necessary to understand the specific steps of ten minute slimming exercise. So, how to practice ten minute slimming exercise? Next, this article will introduce how to practice ten minute slimming exercises. Interested friends can take a look! Please refer to the detailed introduction below.

1. Rotate the upper body left and right

Stand naturally with both hands holding a single pole, keep your elbows at a 90 degree angle, lift the single pole, and then rotate to the right. Return to the starting movement and then turn left. Repeat the left and right movements 8 times for 1 minute to shape the soft curves of the shoulders.

2. Single pole lift, intercostal tilt

Stand with legs apart and shoulder width apart, extend one foot forward, bend knees, lift the single pole towards the chest, extend both arms upwards, to the right of the intercostal space, and return to the initial movement. Repeat the left and right movements 8 times in 1 minute to shape the perfect curves of the shoulders and intercostal space.

3. Knee touching elbow

Stand naturally with a single pole placed behind the shoulder, raise the single pole with both arms in a W position, and lift one leg to reach the height where the knee touches the elbow. Repeat this 15 times and then switch to the other side to burn abdominal fat and create a perfect curve between the ribs.

4. Bend the elbow and tilt it back

Hold the middle of the pole with your right hand, stretch your right leg backwards, naturally bend your left knee forward, keep your upper body leaning forward, bend your right elbow as much as possible towards the back, repeat 15 times, and then switch to the other side to reduce back fat and shape a soft shoulder curve.

5. Bend and spread your elbows forward

Stand with your legs apart and shoulder width apart. Hold the center of the pole with your right hand and the bottom of one pole with your left hand. Bend your elbows tightly against your ribs and lift the pole like a dumbbell. Repeat this exercise 15 times before switching to the other side to stretch and contract all muscles in your body.

6. Lie down and press with both arms

Lie down with your knees together and lift your arms up at a 90 degree angle to your upper body, with your hands facing your face and palms facing the rod. Hold the rod tightly and press upwards, take deep breaths, and repeat 15 times to create a perfect chest curve and achieve a slimming effect.

7. Lie flat and lean forward with both arms

Starting from the 6th movement, take a deep breath and push a single pole towards your knees with both hands, while leaning forward with your upper body. At this time, be careful not to lift your chin. Repeat this 15 times to eliminate the small belly and shape the perfect curve of your chest.

8. Double arm tilt push

Starting from the 6th movement, after taking a deep breath, use both arms to push a single pole while leaning the upper body to the right. At this time, be careful not to touch the ground with the upper body, and repeat 8 times on both sides to contract the intercostal muscles and shape the perfect curve of the chest.

9. Lie flat and lift your knees straight.

Lie flat and lift your calves parallel to the ground, with your knees naturally apart. Lift the single pole on your calf, taking care not to slip off, maintain your body's center of gravity, slowly lift your upper body, hold for 10 seconds, stop, and repeat 8 times to eliminate your lower abdomen and make your muscles stretch and contract throughout your body.

10. Sit upright and lift your hips to one side.

Extend your legs naturally forward while sitting upright, keeping your knees naturally bent and lifting your hips to one side. Raise your arms in a W-shape and place a single pole behind your shoulders. Do 8 times on each side to shape the perfect curves of your shoulders and hips.

11. Lie down and grab a single pole, driving the upper body [SEP]. Lie down with the abdomen on the ground and spread your feet shoulder width apart. Hold both sides of the pole with your arms and place them behind your back. Look down at the ground, take a deep breath, and slowly lift your chest. At this time, be careful not to touch your feet on the ground. Repeat this 16 times to reduce excess fat on your back and abdomen.

12. Support the ground with all four limbs and lift the knees

Support the ground with all four limbs and place a single pole on the back according to the curve of the spine. At this time, the back of the head is in contact with the top of the single pole, do not lower your head, slowly lift both knees off the ground, hold for 2-3 seconds, stop, and repeat 8 times to exercise the whole body and achieve the perfect slimming effect.

The above is the relevant introduction on how to practice the ten minute slimming exercise. I believe that after reading the above introduction, everyone has a very clear understanding of the practice method of the ten minute slimming exercise. If you want to lose weight by practicing ten minute slimming exercises, you can follow the specific steps introduced above! I believe that with time, everyone will definitely develop a graceful figure!