Deep inside your closet hangs an old friend: your favorite jeans. The ones you once lived in that you haven’t worn in ages because it’s too much eff ort to stuff yourself inside them. The following workout is designed to fi rm your butt, tone your thighs, tighten your core, and zap your love handles1. In short, you’ll pare2 down the problem spots that are coming between you and your much-loved denim.

　　在你衣柜的深處掛著一件你的“老朋友”：你喜歡的牛仔褲。這是你曾經(jīng)總穿的牛仔褲，但你已經(jīng)很久沒穿了，因?yàn)橐M(fèi)很大的力氣才能將自己塞進(jìn)去。下面的鍛煉可以緊實(shí)臀部、增強(qiáng)大腿肌肉、收緊核心肌群、擺脫腰間贅肉?？傊?，你和你深愛的牛仔褲之間的問題會(huì)越來越少。

　　Half-Seated Leg Circle

　　Sit on the  floor with your legs fully extended, leaning back on your elbows, your  ngers cupping3 the sides of your hips. Keeping your lower back pressed into the fl oor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together, and trace 12 large clockwise circles, then 12 counterclockwise circles.

　　半坐抬腿畫圈

　　雙腿完全伸展坐在地上，向后倚，以肘部支撐，手指屈攏成杯狀放在臀部兩側(cè)。下背部緊貼地面，鍛煉核心肌群， 雙腿抬起約45 度。腳趾繃直， 大腿緊靠在一起，順時(shí)針畫 12 個(gè)大圓圈，然后再逆時(shí)針畫12 個(gè)圓圈。

來源:可可英語 http://www.ccdyzl.cn/read/200912/91428.shtml