Creating a lean physique: Breathing, metabolism, and core training

To lose weight, the first step is to create a body type that is prone to weight loss. If your circulation is good and your basal metabolic rate is high, your body will be burning energy even when you are breathing and sleeping.

Core technique: Correct abdominal breathing

Abdominal breathing can increase oxygen intake, aid sleep, and reduce anxiety. Steps:

Preparation: Lie face up on your back and relax your whole body. Place your arms out to your sides, spread your feet shoulder-width apart, bend your knees naturally, and keep your feet flat on the ground.

Inhale: Slowly inhale through your nose, imagining the air flowing into your lower abdomen (Dantian). Keep your shoulders and chest still, inhale until your abdomen rises, and continue inhaling until you can't inhale any more.

Exhale: Slowly exhale through your mouth over about 10 seconds. Feel your abdomen contract as you exhale, and the diaphragm move, causing your internal organs to rise. POINT! The key is to inhale slowly and deeply. Beginners can place their hands on their abdomen for guidance.

Strengthening the foundation: Exercises for the waist and thighs

This exercise promotes circulation by targeting deep muscles, helping to combat water retention and weight gain. Steps:

Lie face up on your back with your hands relaxed at your sides.

Bend your legs, bringing your knees as close to your chest as possible, and slowly raise your hips.

Slowly inhale, and slowly extend one leg backward and upward. Do not use your arm strength to support yourself; feel the muscles in the back of your thigh stretching.

Slowly lift your other leg, keeping your knees together and extending both legs straight upwards. Note: For this exercise to be effective, your thighs and abdomen should feel very sore and even trembling! People with weak lower backs can place a cushion under their lower back for support.

Flexible joints: Move your hip joint

Hip joint exercises can help detoxify the body and reduce leg swelling. Step 1 (rotation):

Lie on your back with your hands under your head, and use your abdominal and leg strength to lift your legs to a 90-degree angle with the ground.

The ankle is hooked up at a 90-degree angle.

Keeping the toes at the same angle, use the ankle to drive the knee, and the knee to drive the hip, drawing semicircles to the left and right with the toes. Repeat 15 times, then switch feet. Step Two (Circling):

Keep your toes pointed.

Draw large circles with your knees, making sure the movement is wide enough to engage the hip joint, including the upper thigh. Repeat 15 times, then switch legs. POINT! Keep your knees straight! You should feel your entire leg and hip rotating.

Circulatory balance: Correcting spinal misalignment

Twist your body like a rag to improve circulation. Steps:

Lie on your back with your knees bent.

Slowly tilt both knees to the left, and use your left hand to help press your right knee towards the floor on the left side.

Extend your right arm upwards and to the right as far as possible, while twisting your upper body in the opposite direction. Hold for 30 seconds, then switch sides. Note: Imagine twisting a dishcloth, rotating around your spine. This stretches a misaligned spine and improves overall metabolism.