Dance exercise to build a slim waist

　　These dance moves target fat on your sides. Do it 2 to 3 times a week, one day apart.

　　Seated Knee Down Exercise

　　Keeping your spine straight and knees bent, sit on your sit bones, feet flat on the ground, ankles together, and place your hands behind you for support.

　　Focusing on your abdominal muscles, lower your legs to the left until they are about 6 feet off the ground, keeping your ankles pressed together and your shoulders forward. Roll your feet, but never leave the ground. Hold for 1 second, then use your abdominal muscles to slowly pull your leg up and turn to the right. Don't bring your knees directly to your side, be careful to control your movements. Do this from one side to the other for 1 minute.

　　lateral pressure exercise

　　Lie on the ground on your right side with your legs straight. Wrap your right forearm around your waist and place your right hand on your left side. Place your left hand behind your head, with your left elbow pointing toward the ceiling. A simple version: Don't lift your legs, just lift your upper body.

　　Using your left oblique deltoid (not your right arm), contract your abs and your left shoulder about 2 to 3 feet off the floor while lifting your left leg about 12 feet. Hold this movement for 2 seconds, then slowly return to the starting position. At the beginning, do 5 to 8 times on each side of the left and right sides of the body. Slowly increase to 12 to 15 reps on each side of the body. Do 1 to 2 sets at a time, resting for 1 minute between each set.

　　Warm reminder from 99 Pharmacists: Standard dance movements require high flexibility and coordination of the body. Therefore, you must pay attention to warm-up exercises during exercise to avoid strains.