Mai is a Thai mixed-race actress with a perfect waist and cute face, loved by audiences in many countries because of her angelic face and devil body proportions, and many of her works are also popular in The country.
Mai has always been very low-key in the Thai entertainment industry, although she signed a contract with seven stations and has many works, but it is really difficult to see her materials, and she usually looks at her updated beautiful photos on social platforms to live a life. And she also played the Thai remake of "Return to Twenty Years Old", many viewers commented that her acting skills and face were much more pleasing to the eye than Yang Zishan's, and also said that they liked the version she played. If Yang Zishan's version pays more attention to the state of mind of rejuvenation, then the version played by Mai pays more attention to the youthful state of the heroine.
A large part of this is also due to Mai's appearance characteristics, because her face belongs to the more cute type of Thais, although it is a thick smoke, but it can feel a little playful on her face. However, under such a childish face, it is indeed a stunning figure.
In Mai's body, you can always see a pure and desired complex beauty, because she has a hot body, her waist is perfect, and the waist socket seems to make people fall into it. Such a devil figure is simply too tempting. And such a waist is also trained, if we exercise more, we can also have the waist of the devil.
Today to teach you to learn a set of movements, can help you reduce the back of the waist fat, tighten the line, to create the ideal waist line. This set of exercises is mainly aimed at the training of the gluteus major muscles, which can improve our hip line and make the hips fuller, so that we can shape the natural curve from waist to hip, while also avoiding the pelvic leaning forward and reducing the problem of waist soreness.
The whole set of movements are all freehand training, there is no venue restriction, large weight small partners can also complete, very simple and very convenient, after we are ready we can start training.
We first do the forward flexion to activate the body, hold the head in both hands and inhale, while flexing the hips, while leaning down to stretch our hips, keeping about twice the distance, and then exhaling slowly lifting, the body tightens the hips, this action we repeat 15 times.
The next action is to kneel and raise your legs in a circle. First lie straight on the yoga mat, then move our wrists forward slightly, lift and straighten one of our legs, and then draw a circle centered on our hip joint, while maintaining a uniform breathing, and do this in a clockwise or counterclockwise direction, and then repeat ten times on each side. Remember to switch to the other side to practice.
The next movement, push up the legs. First of all, lie on the yoga mat, straighten our legs, then inhale, slowly upwards, slowly lift our legs, at this time our hips should be as far off the ground as possible, while feeling the strength of our hips and waist, and then exhale slowly, this action we repeat 15 times.
The next action, the plate support. The flat support should first straighten our waist, then slowly lift one of our legs, feel the strength of our hips, and also pay attention to keeping the hip joint as stable as possible, then exhale, slowly fall, repeat ten times on each side, and then change to the other side for the same step.
The next action, lie on your side and kick your legs. First we have to lie on our side on the yoga mat, inhale, and kick our legs as far as we can up the back, then pay attention to contracting the muscles of our hips, exhale, and then slowly retract, a movement we do ten times on each side.
Finally, let's do a half-body hip bridge. First we lie flat on the ground, slowly open our legs, at this time our feet are facing each other, then let the waist as close to the ground as possible, then inhale, use our hips to exert force, lift the body upwards, hold it static for a second, slowly feel the contraction of our hips, exhale again, and then slowly fall, this action we repeat 15 times.