![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnAiQxwPYxtKRINqDN0LhWfUEEubOZl64n7u42tGgcDDzNxtMKVqXNkRKy3bmyXlMPo0td0Y4sugjuTzbgHKXHRrWUPhxJluPyuXKrZNDAuEzwfDdajXrJpv_4o3dQmYrz_CCea6iIUsU/s1600/1.jpg)
1. 兩腿盤坐,身體保持直立,雙手交替到肩後。(美背)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRqjgwr9e_AojVtXfKbsOMCJApsw5imQRYTVyg8WnBWv9reT5w5kmhfpEPK-Cw8VrSGdXit79EdxwWkaKgw7r9TjPmPDkwa4i6k9Y8Ta6r0WmvREdeoWf-zi6pvyi7ZLcZYEFH0ckK_8/s1600/2.gif)
2. 雙手抱頭,上身直立做下蹲。(美臀)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiCwKhd_j3mTAPbeT3XerMEUW6kzsiqo_SPSqovdi_USGv9-x5M-xDsZZkGUDtgVYw95Yc6Qqax8JSCIqnfbv3k7_pdz29xOajMjzwtndiPJwEYgqXEWSUy1pYf1FeHLpfeSXw_nn5yos/s1600/3.gif)
3.雙手攤平,依次左右搖擺身體。(美腿)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB9HYewwCulMIQ5TAM6mPNGMcvf1b5oPApINrDxQ8-hJOqCdtrxBz1XjJDEqi1h7tZXuE2e05YC3LL8-xGxBIsW88SuphogZWpHHBMFPhftFOCGpP0QCI3ZeZbFEoBilMaU3Ub37TS-tw/s1600/4.gif)
4. 身體站直,左右腳依次轉圈圈。(美腿)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0E_YA7dheM3pbfvPuhlQh2TuvoEFq-_xImM_qt5U4IS4ArkK-WRRZ-cNSNaamUObHech4n2AbrduLspNVB-pSuiqveFeauG1qQUeynt9SK8CgtfRj6wbwVV87WnDD78hQhACk22KoqM4/s1600/5.gif)
5.身體平躺,雙腳併攏,最大幅度左右搖擺。(美腰、美腹)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNDMo9I4eibDkOpBdJ38C51bUcStMXTZEzzE79FJ_-cnz63vcm0cjHeP1vxJlcUH2HtNdN4hs7PpGrGlKnnXWCdQP26hz2isyyURH6JcZW5YC1cRAZNNB4ER9x1bAV9XIUMrRp-BaYMeA/s1600/1.gif)
6.身體坐直,雙腿併攏向上吸腿。(美腹)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjySpcFtHbrJZ49lu9NoNOcUXQnoxIWL1kS_qxUmtOGpooUohEFUwFcWXw5Ya1LjpGIjq_-KO2NT3cn1dTMJeX1TLBvO1CJ5K62oGSkMSxYYA9a-lKRbrNvP2UudbHO7YWO7uoGSPRVVpk/s1600/6.gif)
7.身體側躺,雙手抱頭向上起。(美腰)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtQRHz3geiKZRoDDixX0GMRwj_eX1UTg8qkjk-xiTFIqm_-la97JdMzNstQzMd6UqvfKHvlZTNAHiZSWrWjH-imQq9gm7dnoII-YstSngdKqYUD6o2zuMGsftfE3S_MmcaIqo53qmn1Ks/s1600/7.gif)
8.身體坐直,依次往左右雙吸腿。(美腹)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP5Hs1XmoYi_c3gQG9_pij7ky1brccBw__zaF-vSsthvslBE89wbrkP02Sz4aQ46xefo72mRgto2gCfwY0u5MDILJei27zDCTx-Kp_cf_8FojxynuIwI25Sw0Sr6hBQmx-iSk_Xg7-p2g/s1600/8.gif)
9.雙腿雙臂夾緊身體,最大限度使身體向後向前交替。(美腹、美胸)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfQO7HoI8xOiI_t5jFIPMUqk0mF9O-IYA5bFsFVxx5HgSEvYgssJ5HfCZUHOUr6j3-V12borVXn0xqDbn-7fRm3ffXvjG6Wl5ezirBqZSwniZXPBsgiwHjTH19_CqUVL3w4lYH76Ik_ps/s1600/9.gif)
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