How can you train with self-respect without equipment at home?
Hip and leg shaping training
Good morning, bend forward
Keep your back straight and bend forward.
Move your hips back.
20 times per group *4 groups
② Self-weight squat
Sit with your back straight and your hips down.
Core tightens hip strength
Each group 16 times *4 groups
③ Alternate lateral lunge
Feet are twice as wide as shoulders.
Squat on the same side and touch the ground.
Each group 16 times *4 groups
④ Self-weight gluteal bridge
Lie flat with your legs apart.
Exhale and push your hips up.
20 times per group *4 groups
⑤ Kneeling and kicking
Kneel down and spread your legs.
Exhale your legs and push back.
Each group 16 times *4 groups
⑥ Clamping opening and closing
Shoulders, hips and heels are in line.
Exhale and lift your thighs.
20 times per group *4 groups
Skinny leg fat reduction training
① Swing leg of left gluteal bridge
Supine leg support
Hips up and down the left leg.
Each group 16 times *4 groups
② Swing leg of right gluteal bridge
Supine leg support
Hips lift the upper and lower hem of the right leg.
Each group 16 times *4 groups
③ supine straight leg opening and closing
Lie on your back with your legs together.
Exhale and slowly open your legs.
20 times per group *4 groups
(4) Support abdominal jump
Straighten your legs.
Exhale, legs bounce back
Each group 16 times *4 groups
⑤ Support the side knee.
Support the yoga mat with both hands.
Lift one leg near the elbow.
20 times per group *4 groups
⑥ Support translation.
Support the yoga mat with both hands.
Step aside and recover.
Each group 16 times *4 groups
Back and shoulder shaping training
① prone biaxial stretching
Lie prone with your arms in a T-shape.
Exhale with your arms and fold into a w shape.
Each group 16 times *4 groups
② Prone diagonal stretching
Lift one leg and put the other arm on the abdomen.
Inspiratory control reduction
Each group 16 times *4 groups
③ breaststroke stroke arm
Prone abdomen and hip pad
Stretch your arms forward and stroke backwards.
Each group 16 times *4 groups
④ prone w stretching
Lie prone with your arms in a W-shape.
Thumbs up and big arms
Each group 16 times *4 groups
⑤ unarmed side lift
Stand with your elbows slightly bent.
Raise your arm and step back slowly.
30 times per group *4 groups
⑥ Bend down and stretch the I-shape.
Bend over and lean forward.
Put your arms in front of your head.
30 times per group *4 groups
Tighten abdominal training
① Roll up your abdomen and touch your knees.
Lie flat, bend your knees, and spread your legs.
Exhale, touch your knees, inhale and restore.
Each group 16 times *4 groups
② Reverse belly rolling
Hook your toes and lift your legs.
Control the descending speed
Each group 16 times *4 groups
3 bend your knees and abdomen.
Hips on the ground, arms extended and supported.
The legs are in the abdomen and the body is slightly bent.
Each group 16 times *4 groups
④ Abdominal activation
Lie flat with your feet together and lift.
Mental core tightening and micro-retraction
20s*4 groups per group
⑤ Support abdominal jump.
Abdominal force, legs and toes pointing to the ground.
Then jump back to the starting position immediately.
Each group 12 times *4 groups
⑥ Abdominal stretching
Lie on your back with your legs close to the ground.
Hold your upper body with your hands and stretch your abdomen.
20s*4 groups per group
Whole body fat burning training
① Turn the jump on and off.
Legs open and closed, core tightened.
Each group 16 times *4 groups
② Squat jump
Squat your legs and jump up.
Each group 16 times *4 groups
③ Self-weight squat
Sit with your back straight and your hips down.
Core tightens hip strength
Each group 16 times *4 groups
(4) Lift your legs high
Leg lift and loop jump
Each group 16 times *4 groups
5 Bobby jumps.
Tighten your abdomen, retract your legs and jump back.
20 times per group *4 groups
⑥ Plate support
Elbows support the body in a straight line.
Each group lasts for 20 seconds *4 groups.