Prepare equipment: rings (if you are not in the gym and lack such equipment, it is ok to use two mineral water bottles filled with water instead)

Target parts: waist, abdomen and arms.

1. Keep your legs slightly apart, stand up straight, and keep your abdomen closed. Then bend your hands and elbows to hold the two rings and spread them slightly for about 15cm, and the action lasts for 20 seconds.

2. Spread your legs slightly, stand upright, tuck in your abdomen, then bend your elbows and hold two rings respectively, and open your hands to both sides as far as possible for 20 seconds.

The second type:

Prepare equipment: poles (clothes forks usually used at home are also very suitable ~ ~)

Target parts: waist, abdomen and arms.

1. Keep your legs slightly apart, stand up straight, and keep your abdomen closed. Then, hold both sides of the pole with palms down, with the palm spacing of about 40cm, and the action lasts for 20 seconds.

2. Legs slightly apart, stand up straight and tuck in. Then, hold both sides of the pole with palms down, and the distance between palms is about 40cm. Then straighten your hands up and lift the pole for 20 seconds.

3. Stand up straight with your legs slightly apart, keep your abdomen in a closed state, and then hold the pole behind you with both hands. The distance between the palms is about 40cm, and the pole is placed at the height of the hips. The action lasts for 20 seconds.

The third formula

Preparation equipment: small fitness balls (football, basketball or volleyball are good substitutes ~ ~)

Target parts: waist and abdomen, arms and legs.

1. Keep your feet together and stand up straight. Then, bend the left leg to hip height, keep the right leg upright, put the fitness ball on the left leg and bend the elbow. Action duration 15 second.

2. Put your feet together and stand up straight, then straighten your left leg backwards and lift it to hip height. Hold the fitness ball in your hand and straighten it along the shoulder Gao Xiangqian, with the upper body leaning forward15s.

3. Stand upright with your feet together, then bend your left leg to hip height, keep your right leg upright, keep your hands straight, put the fitness ball on your left knee and lean back slightly 15 seconds.