7-Day Abdominal Firming and Slimming Exercises & Leg & Arm Stretching Exercises: A Complete Training Movement Library

***7-Day Slimming and Flattening Abdomen Exercise***

**Movement Training**

Scan the QR code to see a demonstration of the training movements.

action

1. Jogging in place 2. Standing on one leg and turning 3. Spider crawl 4. Lateral movement 5. Half-squat side bend 6. Jumping left and right with both feet 7. Single-leg swing 8. Easy plank (Warmup)

Round 1

1. Abdominal exercise a 1 minute

2. Cardiopulmonary training a 30 seconds

3. Abdominal exercise b (1 minute)

4. Cardiopulmonary training a 30 seconds

Rest for 30 seconds

Second round

1. Abdominal training c 1 minute

2. Cardiopulmonary training b 30 seconds

3. Abdominal training d 1 minute

4. Cardiopulmonary training b 30 seconds

Rest for 30 seconds

Third round

1. Abdominal training (1 minute)

2. Cardiopulmonary training c 30 seconds

3. Abdominal training (f) 1 minute

4. Cardiopulmonary training c 30 seconds

Finish

3. Stretch the back of your calves for 2 minutes.

4. Stretch the front of your thighs for 2 minutes.

114 10-Minute Micro-Exercise for Intense Weight Loss

**Training Exercise Library** **01 Warm-up**

Swing arm

Lift one leg and rotate it to the same side, once on each side. Exhale during the rotation.

Perform a plank position. Bend your arms and lower them down, while bending one leg and bringing it back up, touching the ground with your toes, and bringing your elbow and knee as close to each other as possible; then switch sides and repeat.

Use your arms as wide as possible, like you're making a basketball defensive move, to lower your center of gravity and then move back and forth. Remember to maintain your breathing; exhale when moving to the side.

Breakthrough Slimming Edition 2: 0-Minute Quick Slimming Gymnastics

Touching feet and calves

This exercise is a warm-up to activate the sides of your abdomen. Gently clasp your head with both hands, open your legs as wide as possible, and use the strength of your outer abdominal muscles to try to touch your calves with your hands. Repeat on the other side.

Lift one leg, first extending it outwards, then swinging it inwards. Simultaneously, move your arms in the opposite direction. Use your core muscles to control your body and maintain balance. Repeat on the other side.

6-2

Keep your feet hip-width apart at all times. Use your core to jump from side to side. During the jumps, try to prevent your heels from rolling outwards.

Begin by bending your elbows, keeping your arms shoulder-width apart, and then support yourself on the mat. Keep your feet on the ground, ensuring your knees to shoulders form an incline. Engage your core, back, glutes, and thighs while performing this movement, and then hold the position.

116 10-Minute Micro-Exercise for Intense Weight Loss

Plank

**02 Main Training**

Easy Crunches

Lie on your back with your legs bent and hip-width apart; cross your hands over your shoulders and keep your shoulders down. Then curl your body up, lifting your shoulders off the ground, while exhaling.

inside cross

Place your hands on the ground, shoulder-width apart; keep your elbows slightly bent; engage your core. As you pull your legs in, use the opposite knee to reach your elbow, ensuring your body crosses inwards.

b-2

Cross

Lie on your back on the ground with your hands beside your ears. Use your peripheral vision to look to both sides, making sure your elbows are open. Then rotate your opposite knee and elbow until they touch each other. Alternate sides, breathing as you do this.

Plank Step

Supine Leg Raises

Lie on your back on the ground with your legs raised towards the ceiling. Gently place your hands on either side of your body and slowly lower your legs to a 45° angle while keeping them together. Adjust your breathing throughout the exercise, keeping your back pressed against the ground.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics

straighten

f-2

**Single-leg double-leg raise**

Lie flat on the ground with your arms outstretched as far as possible towards your head, while simultaneously folding both legs towards the center. If possible, you can also hug one leg with both hands as you lift your body. Exhale, then slowly release your hands and feet, and repeat the movement with the other leg.

high five

**Jump Jacks**

To perform this movement, first keep your body upright. Then, spring your feet open and back in, repeating this motion; simultaneously, clap your hands above your head.

Alternating leg sucks

**Bending Down Mountain Climbing Run**

This exercise, also known as a mountain climb, involves supporting yourself with your hands on the ground and pulling your legs forward as if you were running uphill. It's somewhat similar to doing high knees in a push-up position, which increases heart rate and improves cardiovascular function.

b-2

**Lunge Jump**

Begin by performing a perfect lunge, bending your back knee and pointing your heel towards the ceiling, shifting your weight evenly between your legs. Jump upwards, switching the position of your legs, and repeat.

10-Minute Mini-Exercise for Intense Weight Loss

*03 Cool down*

Lie face down on the ground with your hands directly under your shoulders. Using your arm strength, slowly push your body up, feeling your entire abdomen lengthen. While doing this, make sure your shoulders don't shrug; relax and lower them. Hold this position for three breaths.

Lie flat on the ground, bend your knees, and find a comfortable position. Lift one leg; if you are flexible enough, you can reach for your toes with your hands; if that's difficult, you can grasp your ankle or calf with your hands, then slowly flex your toes, feeling your heel stretch towards the ceiling. Hold for three breaths.

Lie flat on the ground with your arms outstretched. Lift one leg, making a 90° angle between your thigh and calf. Then rotate it to the opposite side of your body, making sure the shoulder on the side of the lifted leg doesn't leave the ground. Try to feel your spine rotating.

Push forward

Lie on your side on the ground, supporting yourself with your elbow on a mat or the ground, ensuring your elbow is directly under your shoulder. Lift your top leg, bend it backward, and grasp your ankle or calf with your hand. Push your hip forward as far as possible; you should feel a stretch in the front of your thigh.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics

119

***Leg and Arm Slimming Stretching Exercises***

**Movement Training**

Scan the QR code to see a demonstration of the training movements.

Action Name

time

1. Jogging in place 2. Horizontal fly 3. Knee raise and leg hug 4. Lunge 5. Side step 6. Arm circles 7. Jumping jacks with ground touch 8. Horse stance punch 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute

Main training 9 minutes

1. Arm Training a. First round, 1 minute

1. Arm training c, third round, 1 minute

2. Cardiopulmonary training a 30 seconds

2. Cardiopulmonary training c 30 seconds

3. Leg training a. Rest for 30 seconds for 1 minute

3. Leg training b (1 minute)

3. Leg training c - 1 minute after completion

Cool down in 8 minutes

Action Name

time

1. Stretch the back of your arms for 2 minutes.

2. Stretch the front of your thighs for 2 minutes.

3. Stretch your shoulders for 2 minutes.

4. Stretch the back of your calves for 2 minutes.

10-Minute Mini-Exercise for Intense Weight Loss

**Training Exercise Library** **01 Warm-up**

Take a deep breath, open your arms, and as you exhale, use your hands to hug your knees or calves, trying to pull your legs back as far as possible. Then switch to the other side.

Step -

Stand with your feet hip-width apart, step one leg forward (keeping it hip-width apart when viewed from the front), and center your weight between your feet. Then slowly squat down. Bring the other leg back and repeat on the other side.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics

Imagine you're on a basketball court, defending. Open your arms and lower your center of gravity as far as possible between your feet. Then move quickly to the sides and left and right.

Jump

7-1

As you open your legs, lower your weight as far as possible from your hips, making sure your hands touch the ground and your thighs are tight. Then jump back and bring your legs together. Then open your legs again and repeat the movement.

Quick punches -

8-1

Stand with your feet shoulder-width apart, clench your fists as if you're boxing, and punch forward quickly while maintaining your breathing. This 10-minute micro-exercise can help you lose weight rapidly.

6-2

---Lift

6-3

Extend both arms forward to shoulder height, then raise them upwards, then open them to the sides, and then slowly bring them back down, as if your arms are drawing a circle.

**02 Main Training**

**Side lunge**

Take a big step to the side, bend the leg you step out with, shift your weight between your feet, and push up with the outside leg. Repeat on the other side.

**Back side step squat**

Move one leg behind the other, then squat down, centering your weight between your feet, until your back knee touches the heel of your front foot; pull your leg back in and squat down. Then switch positions.

Series 1 and 2 (b)

**Single-leg front lateral raise**

First, maintain your balance and stand on one leg. Then, extend both arms forward to shoulder height, then open them to the sides. Return to the starting position and bring them back down, trying to relax your shoulders as much as possible.

b-3

Standing push

The angle between your upper and lower arms should be 90°. You can make fists or open your hands. Push upwards as high as possible, feeling the force in your shoulders. Exhale as you push upwards.

Breakthrough Slimming Edition: 20-Minute Quick Slimming Gymnastics 123

**Push-up with arms raised**

Support yourself with your hands on the ground, step back with your feet as far apart as possible to ensure a more stable center of gravity. Avoid swaying your hips up and down. Raise one arm and stretch it forward, using your upper arm to find the position of your ear, then switch to the other side.

Rapid swing -

**High Knees**

Swing your arms rapidly to raise your thighs as high as possible to your hip joint, swinging them back and forth while controlling your breathing.

fastfeet

Touch the ground with your toes and move back and forth quickly, holding your breath and swinging your arms naturally. The speed at which your feet touch the ground should be faster and faster.

c-1

burpees

Touch the ground with both hands, jump backward into a plank position, then jump back; finally, raise your arms and jump up.

124 10-Minute Micro-Exercise for Intense Weight Loss

*03 Cool down*

Grab your elbow

1-2

Extend one arm straight up and bend it behind your neck. Gently grasp the outside of your elbow with your opposite hand and feel the stretch on the outside of your arm. After completing the stretch on one side, switch to the other side.

Grab your ankle

If your balance isn't great, you can hold onto a wall for support. Bend one leg back and grab your calf or ankle with the hand on the same side, feeling the stretch in the front of your thigh. Repeat on the other side after finishing one side.

Move closer to the body -

Extend one arm to the opposite side and block it with the other hand in front. Pull your arm closer to your body and stretch your shoulder as much as possible. After finishing one side, switch to the other side.

heel touches the ground

Point your heel forward on one foot, bend forward to find your knee, and hold your toes or grab your calf with both hands. After finishing one side, switch to the other side.

Breakthrough Slimming Edition 2: 0-Minute Quick Slimming Gymnastics (125)

***Full Body Fat Burning Exercise***

**Movement Training**

Scan the QR code to see a demonstration of the training movements.

Action Name

time

1. Jogging in place 2. Knee raise and leg hug 3. Lunge rotation 4. Lateral movement 5. Fastfeet 1 minute 1 minute 1 minute 1 minute 1 minute

6. Static squat 7. Push-up lunge 8. Cross kicks (1 minute 1 minute 1 minute)

Round 1

1. Full-body workout a 1 minute

2. Cardiopulmonary training a 30 seconds

3. Full-body workout b (1 minute)

4. Cardiopulmonary training b 30 seconds

Rest for 30 seconds

Main training 9 minutes

Second round

1. Full-body workout a 1 minute

2. Cardiopulmonary training a 30 seconds

3. Full-body workout b (1 minute)

4. Cardiopulmonary training b 30 seconds

Rest for 30 seconds

Third round

1. Full-body workout a 1 minute

2. Cardiopulmonary training a 30 seconds

3. All training b 4. Cardio training b Finish 1 minute 30 seconds 1 minute 30 seconds

Exercise Names: 1. Spinal Rotation 2. Front Thigh Stretch 3. Glute Stretch 4. Calf Stretch 5. Shoulder Stretch 6. Arm Stretch

Cool down in 6 minutes

Time 1 minute 1 minute 1 minute 1 minute 1 minute

1 minute

126 10-Minute Micro-Exercise for Intense Weight Loss

**Training Movement Library** *01 Warm-up*

Swing your arms naturally, relax your shoulders, maintain normal breathing, and then run back and forth in place.

Open your arms as wide as possible, then inhale; as you exhale, bend one knee and lift it up, bringing your hands back to hug your knee or calf, pulling your thigh back as far as possible, and raising your knee as high as possible above your hip joint. Alternate between both legs.

4-2

Stand upright with your arms and legs spread apart, lowering your center of gravity as much as possible, and imagine yourself as a basketball player on defense, moving your body back and forth to the left and right.

3-1

Stand upright with your feet hip-width apart, and assume a perfect lunge. Ensure your toes and knees are pointing forward, and the heel of your back foot is pointing towards the ceiling. Extend your arms horizontally at chest level, elbows bent, hands either in fists or palms flat. Rotate your body to the side of the lunge position. Repeat on the other side.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics

Sit back

6-2

Stand with your toes on the ground and your heels off the ground, and quickly alternate between your feet while swinging your arms naturally and maintaining normal breathing.

Stand upright with your feet shoulder-width apart, toes slightly turned outwards, and make sure your knees are aligned with your toes.

Bend your hips backward. Imagine there's a chair behind you, sit back, and extend your arms forward with fists clenched. Hold this position.

5. fastfeet

00

cross

kick

Plank

Stand upright with your arms extended forward, keeping your shoulders and arms still; lift one leg to the opposite side of your body, pointing your toes. You can feel your thigh stretching as you kick.

128 10-Minute Micro-Exercise for Intense Weight Loss

**02 Main Training**

**Side jump crawl push-ups**

First, jump one step to the side, then bend over, bend your knees, and crawl forward on your palms to do a plank; do a push-up, then slowly crawl back on your palms, stand up and jump to the other side, alternating between the two sides.

---Raise your hand

support

Hands support

**Wind and Fire Wheel Push-ups**

Using your hands as a fulcrum, circle your feet around one hand. When your feet reach the arm, raise your arm. When your feet return to the back, jump forward one step and then jump upward again. Perform the movement as quickly as possible, while ensuring safety.

Breakthrough Slimming Edition 2: 0-Minute Quick Slimming Gymnastics

**High Knees**

Stand upright and swing your arms quickly, tilting your body slightly forward; simultaneously raise both feet alternately, raising your thighs as high as possible above your hip joints.

Get up and jump

b-1

Jump up with legs tucked

b-2

**Tuck Jump**

This move tests your jumping ability and explosive power. When jumping, hug your calves with both hands, and try to bring your thighs as close to your chest as possible, without letting your calves hook backward. If you are strong enough, you can also try to touch the outside of your feet with your hands.

130 10-Minute Mini-Exercise for Intense Weight Loss

*03 Cool down*

arms outstretched

Rotate to the opposite side

Lie flat on the ground, raise one leg and bend it at a 90° angle, rotate it to the opposite side of your body, and press your opposite arm on your knee or the outside of your thigh to feel the rotation of your spine.

Lie on your side, supporting yourself with your elbow on the ground, making sure your elbow is directly under your shoulder; bend your upper leg towards your thigh, and grab your ankle or lower leg with your hand to feel the stretch in the front of your thigh.

Lie on your back on the ground. Bend your legs and cross them in a "four" shape. Grasp one leg with both hands and gently pull it back towards your body, feeling the stretch in your hips.

Lie on your back with your legs bent. Lift one leg and grasp your toes or calf with your hands, so that your heel is facing the ceiling. Feel the stretch in your calf.

Stand or sit on the ground. Extend one arm straight to the opposite side, place the other hand on the outside of the extended arm, and gently pull it back, bringing the extended arm closer to the inside of your body.

Pull inwards -

Extend one arm straight up and bend it as far back as possible behind your neck, then gently support your elbow with your other hand and stretch it inwards. You should feel your "bye-bye arm" being stretched.

Breakthrough Slimming Edition: 20-Minute Quick Slimming and Beauty Gymnastics **131**

***Breast Enhancement and Buttock Firming Exercises***

**Movement Training**

Action Name

Scan the QR code to see a demonstration of the training movements.

5. Jumping jacks 6. Shoulder rotations 7. Jumping jacks to touch the ground 8. Easy burpees

Warmup 8 minutes 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute

1. Chest Training a. First round, 1 minute

2. Cardiopulmonary training a 30 seconds

3. Glute training a 1 minute

4. Cardiopulmonary training a 30 seconds

Rest for 30 seconds

Main training 9 minutes

Second round

1. Chest workout b (1 minute)

2. Cardiopulmonary training b 30 seconds

3. Glute workout b (1 minute)

4. Cardiopulmonary training b 30 seconds

Rest for 30 seconds

Third round

5. Chest workout c (1 minute)

6. Cardiopulmonary training c 30 seconds

7. Glute Workout (c) 1 minute

8. Cardiopulmonary training c. End in 30 seconds.

Cool down in 6 minutes

Exercise Names: 1. Pectoralis Major Stretch 2. Pigeon Pose Stretch 3. Shoulder Stretch 4. Quadriceps Stretch 5. Shoulder Stretch 6. Arm Stretch

Time 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute

132 10-Minute Mini-Exercise for Intense Weight Loss

*01 Warm Up*

**Training** **Practice** **Movement** **Library**

Natural arm swing

Swing your arms naturally, relax your shoulders, maintain normal breathing, and then run in place with both feet.

Open your palm

This exercise effectively stretches the entire pectoralis major muscle. Bend your elbows, palms down, and raise your arms to chest level; then turn your palms upwards.

Pull towards the body

Open your arms, exhale and lift one leg, then use both hands to hug your knee or calf and pull it as close to your body as possible.

As the saying goes, no squats, no perky butt. Stand straight with your legs wider than shoulder-width apart, toes slightly turned out, knees perpendicular to toes, and squat down, pushing your hips back and down. When standing up, use the power of your heels to push your body up.

---upright

5-1

This exercise is excellent for improving cardiovascular health. Stand upright and repeatedly jump your feet out and inward while clapping your hands above your head.

Breakthrough Slimming Exercises: 20-Minute Quick Slimming Gymnastics

Draw circles

Stand upright and gently touch the highest point of your shoulders with your fingertips. Then, using your elbows as the center, make circles around your fingertips.

This movement is an advanced version of the "jumping jack". Open your legs and bend your knees. Use your thigh muscles slightly, let your arms hang naturally, and bend forward to touch the ground. Then use the power of your thighs and glutes to help your body jump up, bringing your feet together and clapping your hands above your head.

134

Plank sit-up

Step backward in sequence

Bending down to touch the ground

8-1

Stand upright, bend forward and touch the ground with your palms, then step back with each foot in a stepping motion to get into a plank position. Then crawl forward with each foot in a step, making sure your feet are outside your hands, and finally slowly stand up.

10-Minute Mini-Exercise for Intense Weight Loss

**02 Main Training**

Forward crawling push-ups

Bend forward with your knees slightly bent, supporting yourself on your palms. If you are flexible enough, you can keep your legs straight. Then walk back and forth on your palms to achieve a perfect plank position. Next, bend your knees, cross your feet, and hook them together to do a push-up.

**Single-leg elbow-chest tuck**

Stand on one leg and maintain your balance. Bend both elbows so that your arms are at a 90° angle and touch each other, feeling the inside of your chest slowly tighten.

c-1

Side-to-side push-ups

Start in a plank position on the ground. For women, bend your knees and do a push-up. Then, keeping your feet still, move your body to one side at a 45° angle and do another push-up. Return to the center and do another push-up, then switch sides.

Breakthrough Slimming Edition 2: 0-Minute Quick Slimming Gymnastics

Leg raise -

**Three high leg raises to the side**

This movement requires some coordination from our body; we lift our legs left and right in rhythm.

**Kicking shuttlecock and jumping**

Stand upright and raise one leg as if kicking a shuttlecock, with the knee pointing outward and the foot kicking inward; as the leg kicks up, touch the side of the foot with the opposite hand. Alternate legs.

c-1 c-2

Jump forward and backward with both feet

Stand with your feet hip-width apart, lifting your back heels off the ground. Engage your core and jump forward and backward, keeping your toes on the ground. You can use your arm swings to make the movement smoother.

Hands on hips

c-1

stretching far

**Single-Leg Rear Leg Raise**

**Supine Bridge Leg Raise**

Lie on your back with your legs bent and feet flat on the ground. Lift your hips as high as possible. Hold one leg in the air for a moment, then slowly lower and extend it as far as possible. Repeat on the other side.

*03 Cool down*

Push backward

Stand upright with your hands clasped behind your back, trying to open your shoulders back as much as possible. Slightly lift your chest and head, then breathe.

Start in a prone position on the ground, step one leg forward, and let your knee drop down, ensuring your hip joint is directly in front of your body. Sit back and down as far as possible, feeling the stretch in your gluteus maximus.

Pull back towards the body

Stand upright, raise one arm and extend it to the opposite side, then bend the elbow of the other arm and gently pull the extended arm towards your body. You will feel your shoulder being stretched.

Knees

Stand upright, bend one knee and lift it back, grasping your ankle or calf with the hand on the same side, while extending your other hand forward. If your balance is not very good, you can do this while holding onto a wall with one hand.

Breakthrough Slimming Edition 2: 0-Minute Quick Slimming Gymnastics (137)