Gina is happily rounding her waist because of her pregnancy, and Li Yuanling's slender waist has reached the top. Can she practice the same style at home?

Hello everyone, I am Teacher Cat Fitness!

Speaking of pianos and beauties, everyone will immediately think of Lang Lang’s wife Gina Alice , and Li Yuanling from Malaysia, they are synonymous with dignified temperament, when they wear fairy dresses and sit in front of the piano. Playing slowly, with a moving melody, the picture is even more eye-catching.

is not unique, except that they are talented women, they have a good figure, they are both peak-chested, willow waist and peach buttocks, especially the slender waist is more popular for comparison, let alone first. Let us see their sexy figures. Before

Gina participated in a variety show called "Everyday Upward", wearing a bottoming shirt and short skirt, 53cm slender waist, many viewers were impressed by her figure.

As a fan of Gina, the cat teacher fitness is also very amazed by her bee waist, which is 7cm less than Wang Yibo's head circumference (60cm), which is really enviable.

Gina is a talented woman besides her waist and hips and a curvy figure. She is not as talented in piano as Lang Lang. She plays slowly in front of the piano, and the picture is even more eye-catching with a moving melody.

announced that she was pregnant on October 15th. Congratulations to the family concert for having a small audience, but the 53cm waist is about to leave happily and slowly becomes round. I believe that Gina with a round waist will also have another charm and temperament. .

Speaking of piano and beauty, in addition to Gina beauty, everyone will think of another piano goddess Li Yuanling. She is a talented girl from Malaysia. In addition to 's dignified temperament, she also has a perfect pair. Body curves.

The piano goddess Li Yuanling is also a professional fitness celebrity. The right muscle lines make her look fit but not strong. It is a combination of talent and sexy. It is so beautiful that people can’t move their eyes. She has slim waist and long legs. And the hips, it's just a walking hanger. It looks like a big star from a distance, a spice! Sweet and sexy is quite charming, this figure is really amazing.

Li Yuanling has always insisted on fitness and published her daily fitness routine on the Internet. Although her good figure is not born, but the long-term fitness has allowed her to improve and shape her temperament and figure very well, so she is regarded by fans as "the house goddess" .

is the result of self-discipline and long-term fitness exercises for these two female pianists. They have a 15%~17% body fat rate, a small waist and a round butt that makes people burst into blood. , They are sweating.

So how can women have a body fat lower than 20%, how can they get a small waist and sexy hips?

Women who want to create a slim waist and show the vest line must do two things: reduce the fat stored in the abdomen (inside and outside the abdomen); and exercise the abdominal muscles.

• To reduce body fat and belly fat, two aspects must be carried out at the same time: scientific diet and fat-reducing exercise.
• Abdominal muscle exercise can be done in the gym or at home with some small equipment. Abdominal muscles can be trained every day.

Below, cat teacher fitness shares a set of exercises for training at home with a medicine ball (or basketball, etc.) to help some women who can’t go to the gym due to work, family, etc., to create a slim waist.

Russian rotation:

How to do Russian rotation:

• Sit down and tilt your upper body backwards until you tighten your abdomen.
• The legs are lifted up and bent to 90 degrees.
• Bend your elbows and hold the medicine ball with both hands (Or other weights) placed on the chest, this is the starting position.
• Rotate the torso to the right so that the medicine ball approaches the floor on the right.
• and then rotate the upper body to the left so that the medicine ball approaches the floor on the left.
• This is a complete action.
• do 4 groups, each group has 20.

alternate kicks up and down:

how to do alternate kicks up and down:

• Lie on your back on the floor, support your lower back, hold the medicine ball in your hands and lift it up.
• Raise your shoulder blades, and lift your legs to the ceiling and straighten them completely, with your feet at a 90-degree angle.
• Keep your abdomen tightened, slowly lower your right foot close to the floor without touching the floor, and then slowly lift your right foot so that your left foot touches the medicine ball.
• Repeat with the left foot.
• do 4 groups, each with 16 on each side.

alternate plank:

How to do alternate plank:

• put the body in a high plank position, put your arms directly under your shoulders, open your feet (or close together), and support on your toes.
• Tighten the core, keep the torso stable, and make a straight line from the shoulder to the heel.
• Place the medicine ball directly in front of the palm of your hand, and shoot the ball alternately.
• do 4 groups, each group sticks to 1 to 2 minutes.

medicine ball supine roll:

how to do medicine ball supine roll:

• lie flat on the floor with your feet together, hold the medicine ball with your hands and straighten your head.
• Raise your legs and bend your knees. This is the starting position. Use your abdomen, bend your hips and knees, pull your knees toward your chest until your thighs are perpendicular to the ground, and at the same time lift your shoulder blades off the ground, place the medicine ball on your calves, and return your upper body to lie flat.
• lifted the upper body again with the force of the abdomen, and then grabbed the medicine ball and returned to the lying position. This is a complete action.
• repeated.
• do 4 groups, each group has 12.

Medicine ball V starts at both ends:

How to do V starts at both ends:

• Lie on your back on a yoga mat or on the floor.
• Hold the medicine ball with both hands and keep both hands straight up to the top of the head, with the legs close together and straight. This is the starting position
• takes the abdomen as the axis, raises both legs and upper body at the same time, and stretches the arms forward with the upper body. Until the leg kicks the medicine ball.
• returns to the starting position under the control of the abdominal muscles.
• do 4 groups, each group has 20.

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