Part 1: Meeting Your Perfect Body – Slimming is a Process of Getting Along with Your Body

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Meet the best body

During the weight loss process, training specific muscle groups can not only make your skin feel firmer...

It is elastic, making the slender waist flexible and supple, while also making the bust, hips, and legs fuller and firmer, showcasing...

It reveals a woman's unique "XS" golden curve.

Let's start practicing together now to build a balanced, healthy physique that's less prone to weight gain.

Become a goddess that everyone admires. Beauty will no longer need to be forced.

Losing weight is a process

The process of getting along with one's own body

I often get asked by students, "Teacher Lulu, how can I lose weight quickly?" Every time I hear this...

When people ask this question, I always answer like this: "Wanting to be thin and beautiful, and maintain a good figure, is actually not..."

It's difficult, but it requires a little bit of ingenuity and a little more effort than others. Besides being correct...

The most important thing, besides diet and exercise, is to first have good health.

I used to be like many girls, dieting every day and working hard to lose weight quickly.

Aerobic exercise. However, after successfully losing weight, due to overexertion and insufficient nutrition,

This caused an endocrine imbalance, resulting in a poor complexion. My once-proud apple cheeks disappeared, leaving only...

Sunken cheeks.

In addition, due to a lack of understanding of my own body, I lost weight unevenly, and my whole body looked gaunt.

Her body had no curves whatsoever, her skin had lost its luster, and her muscles looked loose and inelastic.

When my friends see that I'm listless, their first question is often, "LuLu, what's wrong? Are you sick?"

One day, as I stood in front of the mirror, I suddenly realized that I looked even worse than before I lost weight.

Look! Only after truly understanding the importance of "health" for beauty did I begin to learn how to love myself.

Talk to your body. Because everyone's body is different, you need to know that you are overweight.

Understanding the reasons behind these issues and recognizing the strengths and weaknesses of one's body shape are crucial for targeted improvement and further development.

Achieve the perfect XS goddess figure.

That's why I often say that "weight loss" is a process of getting along with your body, and it's also a way of life.

Attitude. Remember, to become a beautiful woman who exudes captivating charm at all times, you must first maintain your health.

Health is essential for boosting your body's metabolism and maintaining a slim, firm, and attractive figure for a long time!

From Three-Bone Beauty Exercise to

XS Goddess Exercise

The beauty of a goddess is natural, enduring, and innate.

Being thin and beautiful isn't easy, but what's even harder is making the effort to lose weight.

Afterwards, how can one maintain a good figure and avoid regaining the weight?

Repeated cycles of weight loss not only leave people physically and mentally exhausted, but also...

As we age, our metabolism slows down, making it more and more difficult to lose weight.

This is why I keep telling everyone that losing weight is not as simple as just eating less and exercising more.

That's all; if you don't thoroughly develop a balanced and lean physique and internalize the correct concepts of diet and exercise...

A natural, uninhibited lifestyle can lead to a rapid rebound of the body's energy levels, like a yo-yo, if one isn't careful.

Returning to an unbalanced, tilted state means that once weight is regained, all previous efforts will be wasted, and many girls have experienced this.

They were extremely frustrated.

In the past, I designed the "Quick Slimming Three-Bone Beauty Exercise," which started from the basics of body sculpting yoga and taught everyone how to adjust their body shape.

The body's "three bones" (clavicle, scapula, and pelvis) are balanced, correcting the body back to its proper position.

Posture helps relieve tension in muscles and joints, allowing surrounding muscle groups to receive a deep workout. Therefore, then...

No more worrying about unwanted fat growing out of nowhere.

After establishing a perfect body shape, this time I'm going to teach you how to quickly lose weight and become a "XS-sized woman".

"Divine Exercise" aims to help women further enhance their beauty. It utilizes a unique "slow→fast→slow" rhythm...

The design alters a body's tendency to accumulate fat and waste, maintaining a perfect muscle-to-fat ratio.

A slender yet supple figure, maintaining the fullness and elasticity of muscles, showcasing the unique beauty of a mature woman.

strip.

In my opinion, the biggest difference between a goddess and a beautiful woman is that a goddess's beauty is innate.

Because the internal constitution has been fundamentally changed, the body and mind have reached a state of health and balance, and every movement becomes natural and graceful.

It exudes elegance and confidence. This kind of beauty is more like an instinct, allowing the brain to metabolize toxins in the body in a timely manner.

For women, maintaining beauty is as simple and natural as breathing.

In fact, every girl is born a goddess created by God; it's just that unhealthy lifestyles later in life can change her.

Habits can gradually cause you to lose various beauty advantages, so please believe in your innate talents and let XS women...

Shencao helps you rediscover your goddess-like curves!

Follow the "slow→fast→slow" weight loss rhythm to easily and simply lose weight.

The XS Goddess Exercise is designed to align with the body's natural movement patterns, employing a unique "slow→fast→slow" rhythm.

The rhythm involves four phases of exercise: "breathing → fat burning → sculpting → stretching".

Many folk weight loss exercises only aim to burn fat, requiring you to constantly engage in fast and intense activities from start to finish.

While exercising in this state can burn some calories in the short term, it can lead to health problems in the long run.

It can easily affect the body's metabolic capacity, leading to excessive muscle fatigue. This is because when our bodies are over-exercised and lack sufficient energy...

When you take a proper rest, your brain automatically activates its alert function, releasing stress hormones to increase energy reserves.

At this point, the body's energy efficiency has actually begun to decline, and you may actually gain weight.

The "slow→fast→slow" method involves gradually increasing the heart rate first, then exceeding the normal range.

Take timely and appropriate rest before engaging in strenuous physical activity. This way, we can still perform well in the next activity.

Start at your peak condition and continue to boost your metabolism: therefore, even with a fast-paced lifestyle...

During the fat-burning phase, the principle of "alternating between fast and slow" is also followed, with the pace being reduced appropriately after fast-paced movements.

Slow down, and gently reduce your heart rate through breathing. Use this "slow→fast→slow" method to improve...

After their metabolism improves, overweight people usually lose weight quickly, while overly thin people will also find that they are thinner.

Muscles become firm and strong. Especially beautiful muscles, besides having well-proportioned lines, also need to be elastic.

Sexual and lustrous.

This set of goddess exercises places special emphasis on the latissimus dorsi, abdominal muscles, gluteus maximus, and legs.

The four muscle groups referred to as the "posterior muscles" are also known as the "beautiful back muscles," "six-pack abs," and "sexy back muscles."

"Muscle" and "Beautiful Leg Muscle" incorporate the essence of ballet, yoga, and Pilates to strengthen and train muscles.

The twisting, stretching, and contraction of the muscles at multiple angles can make fat impossible to hide, resulting in firmer and more beautiful muscle lines.

Another important principle of the Goddess Exercise is that it is "effective, yet not strenuous." I deliberately chose one...

These are movements that are easy for everyone to do, and don't feel too strenuous afterward, because they are relaxing.

Only then can you practice it frequently, even making it a lifestyle that doesn't require conscious thought, and maintain it naturally.

A light and graceful figure.

Burn every inch of fat in your body!

Five Quick Slimming Effects of XS Goddess Exercise

The first stage of the XS Goddess Exercise, "Breathing - Stretching," primarily utilizes the combination of inhalation and exhalation with gentle stretching movements to increase...

This warms up the body and the deep muscles in various parts of the body. Until the heart rate gradually increases...

Quickly, once the muscle temperature has risen, increase the pace of the exercise. The second phase is "fat burning"...

Shaking, on the other hand, uses alternating fast and slow movements of large muscle groups to burn excess calories and shed accumulated fat.

Long-term fat accumulation. When the heart rate increases, it also trains cardiovascular function and strengthens the body's circulation.

Cyclic metabolic capacity.

Once the muscles have reached a sufficient temperature, the third stage, "Sculpting," begins.

"Slenderize" is designed for particularly difficult-to-lose-weight obesity.

Strengthen muscle endurance training in specific areas to increase basic muscle mass.

Metabolic rate. Utilizing changes in movement from different angles,

Sculpt beautiful lines for your muscles. Finally, with...

The fourth stage, "Stretching - Slimming," thoroughly stretches and relaxes every muscle, combined with deep...

Breathe, slow your heartbeat, and allow your body to completely relax and rest.

Based on my weight loss experience, "Stretching," "Shaking," and "Slenderizing" are key.

With "Slimming" and finally, the joyful "Smile," these five "S"s are precisely what create...

The secret to a woman's perfect XS golden curve!

While the movements of the XS Goddess Exercise are not complicated, there are some small details that are easily overlooked.

If you don't pay attention, you might not only fail to achieve the desired results, but you could also get injured! Therefore, at the beginning...

Before exercising, please take a little time to get to know your body with me and understand the five correct postures of the XS Goddess Exercise.

Only by applying the body's slimming principles (for rapid weight loss) can you achieve truly beautiful goddess-like figures!

Imagine your body as a box; only then can you see beautiful, natural curves.

Unlike dance, which emphasizes posture and fancy changes, XS Goddess Exercise focuses on the body's strengths.

Elegance, harmony, and balance. To achieve a beautiful goddess-like figure, one must rely on the golden three bones (locks).

This can only be achieved through the balance of bones (scapula, pelvis) and spine.

When performing any movement, you must keep your sacrum and spine balanced and stable, and avoid shifting your weight to one side.

Or it may be crooked. The correct position of the collarbone, scapula, and spine determines the alluring back view of a goddess; while pelvic support...

Maintaining balance and avoiding leaning forward or backward helps train the pelvic floor muscles, deep abdominal muscles, glutes, and thighs.

The muscle curves also depend on the flexibility of the pelvis!

Rib breathing technique: Follow your breath with your movements for double the sculpting effect.

All movements should be coordinated with regular breathing. This is achieved through the force of inhalation and exhalation.

The feeling is that the ribs open laterally and then retract, further engaging the muscles, spine, and skeletal structure.

It's not about gesturing or making random movements.

Effective breathing can boost metabolism and is also the best way to warm up. Many people think that breathing is just about breathing through the nose.

Regarding lung health, in our XS Goddess Exercise routine, you should imagine breathing through your "ribs."

This allows the diaphragm, chest cavity, back, abdomen, and deep muscles to actively participate in the weight loss process! (Breathing technique)

Combined with upper body stretching, this can increase the vertical range of the diaphragm, expand lung capacity, and increase support for the heart and lungs.

Rib breathing

Ribs in the correct position, three bones in balance

◆ Each stretch and contraction should be accompanied by regular inhalation.

Exhale. If you can truly focus on your breathing, your body will warm up quickly.

Rib breathing

Excessive rib protrusion and asymmetry of the three bones

Don't rush ahead; slow down when you need to.

When encountering movements that alternate between fast and slow, it's crucial to coordinate them precisely with the rhythm of the XS Goddess Exercise; be fast when it's time to be fast, and slow when it's time to be slow.

If you're going to slow down, then slow down. Don't just bury yourself in hard work and think only about rushing forward.

Slowing down and pausing at appropriate times allows the brain to receive the "body's positive" signal.

The message of "taking appropriate rest" will not be released urgently.

The body releases stress hormones that cause it to quickly store fat. Only by diligently performing "slow" movements can muscles be effectively stimulated.

Fully stretch the muscles and strengthen them.

The function of practice.

◆When you need to slow down, gracefully transition to a slower pace, or pause briefly in your original position.

When you pause, remember to maintain a fast breathing pace; don't hold your breath or forget to breathe just because you slow down.

◆Every change in speed has meaning! Be sure to exercise in accordance with the weight-loss rhythm of the DVD!

A beautiful figure comes from the right angle.

The same movement can be gradually varied in direction and angle depending on the rhythm.

Transformation helps us sculpt our muscles to look more beautiful: when encountering movements incorporating ballet poses...

When performing the movement, pay special attention to the "angle" of each application of force.

Many people use gym weight training equipment to train specific muscle groups.

Training is possible, but most of the equipment is designed for male or Western body types.

The design is different from the slender lines that Asian women value; it involves training...

Later on, it can easily look too bulky. And the XS Goddess Exercise incorporates many ballet fundamentals.

The movement not only has the effect of strength training, but also, through subtle twisting angles...

Rotation expands the muscle's stretchable space, making the body lines more slender and refined.

◆Muscles can be sculpted! The direction of movement in each motion-whether it's inward or outward-is crucial.

Outwards? Is the angle 30 degrees, 45 degrees, or 90 degrees? Indeed, according to each movement...

Only by setting high standards can you achieve your ideal, perfect figure!

Use the correct muscle groups to exert force when following the movement.

From my observation, many girls often don't know how to use the correct muscle groups when exercising, only...

They hurriedly and haphazardly imitated the teacher's demonstration, especially when it came to movements like raising their arms or legs.

Often, all they do is forcefully "swish" their arms and legs out. This not only fails to sculpt those annoying fat areas, but also...

Injury is possible during exercise. Correct movement involves generating power from the body's internal core with each movement.

Starting from the myocardial group, it gradually extends outwards to the limbs.

XS Goddess Exercise Key Movements Explained

Before we begin the workout, I'd like to guide you through the basic movements and stretches used in the XS Goddess Exercise.

From a physical perspective, learn how to correctly use different parts of the body to exert force, and...

Adjust your body to the correct posture.

If you don't pay attention to the correct posture and angle, doing it incorrectly can not only lead to injury, but also result in wasted effort and poor training results.

Even if you lose weight, the lines won't look good on the areas you want to sculpt!

rib cage

When performing exercises, the position of the ribs is what most people easily forget! The correct rib position...

This allows for greater space for the diaphragm to move up and down.

Increase the space in the lungs to hold oxygen.

The ribs should not be excessively turned outward or inward to maintain the spine's natural curve, which is beneficial during movement.

It can maintain balance.

★ Twisted Wrap Arm Extension

When extending to the side, imagine you're twisting your arm into a rope, extending it outwards. Start with the upper arm.

Open it upwards, then flip your forearm downwards.

★ Arms

When extending your arms outward, you should start by engaging your latissimus dorsi muscles, rather than simply raising your arms or swinging them around casually.

Excessive outward flaring of the ribs

★ Chin and Cervical Spine

First, straighten your neck and let your chin relax and drop down naturally.

Do not tilt your chin up or down excessively, as this may affect the direction of cervical spine extension.

Chin excessively upturned

★Shoulders·Scapula

When making hand movements, try to open your shoulders back as much as possible and try to move your hands...

Bring your arms back.

OK

If you do the movement correctly, your chest will...

The diamond in the mouth will naturally protrude.

◆Pelvis

Maintain the upward lifting force in the abdomen, tailbone

Lie face down naturally, using your waist muscles to extend.

Waistline.

Do not lean forward or backward excessively.

★ Don't forget the most important thing: breathing.

Remember to breathe during each movement. Inhale and exhale through your nose.

Extending upwards mostly indicates inhalation. Extending downwards or twisting mostly indicates exhalation.

★ Knees

A straight line. Inward or outward toeing increases the risk of knee injuries.

When lunging: the knees should not exceed

Toe up, to avoid putting too much strain on the thighs and causing too much strain on the knees.

★You need to use the right method when jumping!

When landing after a jump, both feet must land first.

The toes touch the ground first, followed by the heels, and...

And keep your knees flexible, slightly bent and not locked.

Only when you die will your knees and ankles be less likely to get injured.

★Is it okay to exercise barefoot?

Even though you're exercising at home, don't be lazy and forget to change into your workout shoes! The XS Goddess Exercise routine has more varied movements.

The movements and rhythms vary in speed, so it's recommended to prepare a pair of ballet shoes, jazz shoes, or other softer fabrics.

Running shoes or athletic shoes protect your feet.

When jumping and extending the legs, the muscles of the ankles, toes, and soles of the feet are used, especially when barefoot.

Shoes can easily cause foot and ankle injuries, so choose a suitable pair to reduce the burden on your body!

★Ballet steps

The XS Goddess Exercise routine incorporates many stretching angles that utilize unique ballet techniques, requiring special attention.

Pay attention to a few basic footwork positions:

Keep your heels together. Don't force your legs or open them 180 degrees; simply straighten your legs as much as possible, focusing on the inner edges of your feet.

The tip must be opened to 180 degrees, and the palm should be able to rest flat on the ground.

It should roughly match the opening of the pelvis. (Up.)

★How ballet dancers stretch their legs

Everyone's flexibility is different, so don't force yourself to press your instep down at an angle; just keep your leg forward as much as possible.

Extend your leg and gently touch the floor with your toes.

Gluteus medius, deep gluteal muscles, and deep pelvic muscles. You need to feel them.

Group. The pelvis should be straight, not tilted.

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