Stand with your knees bent to touch your opposite elbow
The exercise strongly impacts the abdominal biceps through body rotation movements, and at the same time, promotes heart rate to help burn calories effectively. This movement simulates the mechanism of basic cycling belly exercises but is performed in a standing position, helping to protect the back and spine to the maximum.
Stand up straight, 2 legs as wide as your hips, 2 hands behind your head, elbows spread wide to both sides. Lift your right knee high, and at the same time, rotate your upper body to bring your left elbow towards your right knee.
Return to the original preparation position. Change sides and repeat the same operation. Do 10 times for each side.
Leaning to the side combined with reaching out
The exercise focuses directly on the waist by stretching and contracting the oblique muscles. The exercise helps reshape the waist shape, activating the muscle area right above the hip bone - a place that is often neglected or inactive in people after 60 years old.
Stand up straight, 2 legs spread to your hips. Raise one hand straight over your head. Slowly tilt your body to the opposite side, the other hand slides gently along the outside of your thigh.
Tilt deeply at a level where the body feels comfortable, always remember to keep the front body straight forward (do not bend forward or backward). Use the force of the hip muscles and oblique muscles to pull the body back to a straight standing position. Do 8 times for each side.
Squat combined with reaching over your head
The exercise activates the largest muscle groups of the body ( thighs and buttocks), combining a chain of movements to help stretch the body and expand the chest when in the highest position. Mobilizing the whole body increases the metabolic rate for many hours after exercise, thereby supporting the burning of excess fat in the abdomen superiorly.
Stand up straight, 2 legs as wide as your hips, hands down along your body. Push your hips back, lower your knees into the squat position to the most comfortable depth.
When pedaling, stand up straight, and at the same time, extend both arms high, palms facing each other. Lower your arms when lowering your body for the next squat. Perform from 12 to 15 times.
