One-Minute Gymnastics Guide: Targeted Slimming Exercises for the Waist, Thighs, Face, and Neck

IV. One-minute exercises to lose weight quickly

You don't necessarily have to follow the table's requirements and order. You can start with the part of your body that you think is the fattest.

(I) Correcting Gymnastics

If the body is twisted, it will affect the aesthetics of posture. Failure to correct this poor posture may impair normal bodily functions and hinder successful weight loss.

The shortcut to weight loss starts with correcting poor posture. If your shoulders are uneven or your left and right legs are different lengths, do corrective exercises first, followed by warm-up exercises. For those with bone misalignment, you can start with the "Leg Raise C" exercise.

Leg raises (C-shape) are a quick exercise that can correct cervical and spinal misalignments, as well as pelvic imbalances. Doing this exercise can make you feel refreshed when you wake up in the morning and help you fall asleep easily at night. Therefore, the first exercise to do is leg raises (C-shape) to restore the thigh joints to their normal position, making it easier to perform other corrective exercises afterwards. For correcting O-shaped legs, use aerobics exercises, do them once a week, and combine them with other exercises. Doing 6 sets per session is sufficient to achieve the desired effect.

Leg raise C: Correcting hip dislocation

If the left and right feet are of different lengths, it can easily cause foot fatigue, swelling and pain, or problems such as occasional falls and corns.

People with a longer right leg may have respiratory or circulatory problems; those with a longer left leg may have obstructed nerves controlling their internal organs. The corrective steps are as follows:

First, lie on your back with your legs straight and together.

Second, move the longer leg to the inside and press down firmly on the shorter leg.

Third, while exhaling forcefully, straighten both knees to a right angle with your body; extend both arms straight down, palms facing down, and place them close to your body.

Fourth, inhale while lowering your foot.

Note: Perform each movement accurately, without any elasticity, and do 10 repetitions as quickly and continuously as possible. Keep your head and back pressed against the floor.

Rapid gymnastics to correct spinal alignment

Spinal misalignment is mostly caused by hip dislocation, leading to leg length discrepancy, pelvic misalignment, and other problems. Therefore, it's essential to first perform leg-raising exercises to correct the dislocation. Correction steps:

First, lie flat on your back with your arms outstretched, palms facing up.

Second, tuck your knees in and slowly inhale.

Third, while exhaling, tilt your knees to the left, press your right leg with your left hand, and turn your face to the right at the same time.

Fourth, while inhaling, return to the position where you stood up on your knees.

Fifth, repeat the previous steps once more.

Sixth, the technique is the same as before: let your knees fall to the right, press your left thigh with your left hand, and turn your face to the left. Repeat twice.

Note: Do not shrug your shoulders; keep them close to the ground at all times. The angle at which you tuck your knees in affects your spinal posture, so pay special attention to that.

Correction of cervical and thoracic vertebrae

Neck misalignment can cause shoulder pain and headaches. It can be corrected with gymnastics to improve blood flow to the brain and keep the mind clear.

First, lie on your back with your legs straight and toes together, and your arms straight and resting on your sides with palms down.

Second, while exhaling, tuck your legs in and raise them.

Third, while exhaling, raise both legs until they are above the top of your head, with your toes touching the floor. Don't force it; just do your best.

Fourth, while inhaling, slowly return to the first position. Note: Do this once.

Correction of pelvis and spine

This is the most effective exercise for correcting muscle stiffness.

First, sit on the floor with your legs stretched out in front of you.

Second, bend your knees and hug them tightly with both hands.

Third, try to let your body fall down.

Fourth, forcefully stretch your legs to sit up, but still maintain the posture of hugging your knees.

Note: Repeat this 20 times.

Correction of O-shaped legs

A body shape where the knees bend outwards when standing is called O-shaped legs, which can be corrected with gymnastics.

First, stand with your feet shoulder-width apart, hands behind your head, but without crossing your fingers.

Second, shift your weight to the line from your fingers to your heels, and make sure your back is straight.

Third, between commands one and four, inhale as much as possible, bend your knees but not your body, and fall forward.

Fourth, when the command is given, straighten your knees as much as possible, stand on the inside of your feet, and put your weight on your feet.

Fifth, from command six to eight, straighten your knees and simultaneously place your entire body weight on the inside of your feet.

Note: Do not use force on your lower body, and be careful not to hunch your back. Commands one through eight constitute one section, which can be repeated twice.

Squatting method for correcting bowlegs

First, stand upright with your heels pointing outwards at a 60-degree angle, relax your shoulders, and let your hands hang down naturally.

Second, when the commands are "one, two" or "five, six," take a deep breath and extend your knees to the sides. Keep your waist as horizontal as possible.

Third, when the commands are three, four, seven, and eight, exhale while trying to bring your knees, thighs, and calves as close together as possible.

Note: Passwords one through eight constitute one section, and two sections are to be completed.

(II) Warm-up Exercises

Warm-up exercises are done before performing aerobics and weight loss gymnastics. To maximize the effectiveness of the gymnastics, a warm-up is essential. Be careful not to be bouncy; perform each movement carefully.

At the beginning, muscles, joints, and internal organs are all relatively tense. Therefore, doing warm-up exercises before exercising can help prevent injuries.

There are 11 movements in total. Each movement is performed twice. Each set takes about 2.5 minutes, and two sets take about 5 minutes.

After completing your warm-up exercises, measure your pulse for 5 seconds. If your pulse is above 10 beats per minute, it indicates that your physical condition is poor or that there is a problem with your internal organs. You should stop immediately and see a doctor.

If you cannot detect a pulse, or if the pulse is intermittent, you should pay attention and never take it lightly.

(III) The parts you want to lose weight will be lost.

Start by losing weight in areas like the waist and thighs, and your weight will naturally decrease. This is because bodybuilding and weight loss exercises primarily involve activating muscles in the waist and thighs, which engages muscles throughout the body, making this approach particularly effective.

Gymnastics is not difficult, but it is not easy to coordinate with the correct breathing method and correct poor posture. Therefore, it is best to pay more attention when doing gymnastics.

Weight loss in areas such as the waist and thighs

[Preparatory stance]

Stand with your arms outstretched shoulder-width apart, on the outside of your toes, with your big toes pointed upwards. Gently place your hands behind your head, but do not interlock your fingers. Keep your upper body straight and engage your waist and thigh muscles.

[gymnastics]

<1> Command 12: Tighten your waist muscles, inhale, and open your knees outwards.

<2> Command 3-4: Take a deep breath, fully open your thighs, but do not let your knees go beyond the width of your feet, and be careful to keep your waist straight.

<3> Command 5: Exhale while gently lowering your foot.

<4> Command 6-7: While exhaling, slowly straighten your knees and tighten your waist and leg muscles.

<5> Command 8: While exhaling, fully straighten your knees, forcefully tighten the muscles of your waist and legs, and exhale gently.

Notice:

△ Do not relax your muscles, keep them tense, and repeat once immediately.

△ Gently relax your upper body, then switch to your lower body.

△ Imagine your body is being squeezed between two planks of wood. Keep your body upright and don't bend over.

△ Do it one more time (commands one to eight). After finishing, rest for 2 minutes before doing other gymnastics.

(iv) How to make your face and neck more beautiful

Chin tilt forward... eliminates double chin and makes the neck slender.

People who start gaining weight usually start from their neck and chin, with a double chin being the most noticeable.

[Preparatory stance]

Sit upright, look straight ahead, and take a deep breath.

[gymnastics]

<1> Command 1, 2, 3, 4: While exhaling, forcefully pull your chin inward as if you are trying to press down your chin. On command 4, your chin is in the most tense and strained state as you exhale.

<2> Command five, six, seven: Inhale while slowly relaxing your jaw.

<3> Command 8: Take a deep breath, pull back forcefully, and straighten your jaw muscles until you feel some pain.

Note: Repeat 8 times to complete one section.

Inverted posture... to beautify the face and neck

This is a very difficult exercise. You must have an experienced person guide you, and you need to practice it at least 5 times to learn this breathing method.

People who are overweight should avoid doing handstands to prevent accidents.

[Preparatory stance]

Lay a blanket on the floor as a mat.

[gymnastics]

<1> Before the command: Hold the blanket with both hands, place the blanket on your head, exhale and slowly invert your body so that your body is perpendicular to the floor.

<2> Command 1, 2, 3, 4: While exhaling, support your whole body with your hands and head.

<3> Commands 5, 6, 7, 8: While inhaling, use the strength of your arms and head to lift your whole body. Ask the instructor to help you lift your feet.

Notice:

△ This is an effective way to relieve mental tension; your arms don't need to be fully extended.

△ Do 1 section, repeat 8 times.

Eyelid exercises...eliminate puffy eyelids and make your eyes brighter and more expressive.

[Preparatory stance]

Sit up straight, look straight ahead, and take a deep breath.

[gymnastics]

<1> Commands one two, five six: Take a deep breath and close your eyes tightly.

<2> Commands three and four, seven and eight: Breathe faster and open your eyes.

Notice:

△ When doing this, imagine that the force is pressing down on your upper eyelids.

△ It can relieve shoulder pain and improve blood circulation.

Arm exercises...to beautify your arms

The ideal ratio between the neck and upper arm is less than 4 centimeters. Tighten your shoulder and arm muscles when doing exercises.

[Preparatory stance]

Prepare a 70cm high platform. Reach your arms behind you and grab the platform. Take a step forward and stand with your feet together. Stand straight, use your arms to lift yourself up onto your tiptoes.

[gymnastics]

<1> Command 1, 2, 3: Inhale, tuck your chin in.

<2> Command 4: Inhale, bend down.

<3> Commands five, six, seven: Exhale and straighten your arms.

<4> Command 8: Straighten your whole body, tuck your chin, and exhale.

Notice:

△ If you feel pain along the ridges of your arms and shoulders, it means the gymnastics is working.

△ Repeat 8 times to complete one section.

Lying flat... helps remove fat from the neck, shoulders, and back.

[Preparatory stance]

Lie face down on the floor with your hands on your back, straight and crossed.

[gymnastics]

<1> Command 12: While exhaling, raise your face, straighten your upper body, and try to keep your arms as horizontal as possible with the ground.

<2> Command 3: Exhale, stretch your arms back forcefully, arch your shoulders as if you are hugging your spine.

<3> Command 4: Push back forcefully, turn your neck to one side, exhale completely, and then extend your arms horizontally.

<4> Commands five, six, seven, eight: Inhale while relaxing your whole body and slowly recover.

Notice:

△ Do not exert force with your feet.

△ You might not do it well at first, but you'll get the hang of it gradually.

△ Repeat 8 times to complete one section.