1 one-legged side kick
Number of groups: each leg 15 times.
Exercise muscle groups: adductor and gluteal muscles.
Action points: abdominal tightening.
2 One-legged balanced type
Number of groups: 15 times
Exercise muscles: hips, legs, shoulders, triceps.
Action points: abdominal tightening.
3 Superman style
Number of groups: 1 min.
Exercise muscle groups: core, back, hips and shoulders.
Action points: inhale when lifting and exhale when putting down.
Four alternating lateral lunges
Number of groups: 1 min.
Exercise muscle groups: abdominal muscles, core, adductor muscles, buttocks, legs, quadriceps femoris, shoulders.
Action points: the abdomen is tightened hard and the pace is stable.
5 Leg stretching
Number of groups: each leg 10 times.
Exercise muscle groups: back, calf, hip and hamstring.
Action points: straighten your legs.
6. Lift the legs alternately with the rear support.
Number of groups: each leg 15 times.
Exercise muscles: abdomen, core, arms, buttocks, hip flexors, quadriceps femoris and shoulders.
Action points: abdominal tightening.
7 Superman Twist
Number of groups: hands 15 times.
Exercise muscles: abdomen, core, back, buttocks, oblique muscles and shoulders.
Action points: abdominal tightening.
8 reverse one-legged board
Number of groups: hands 15 times.
Exercise muscles: abdomen, core, arms, hips, hip flexors, shoulders, triceps.
Action points: abdominal tightening.
9 cross-legged board
Number of groups: each leg 10 times.
Exercise muscles: abdomen, core, adductor, buttocks, oblique muscles.
Action points: Tighten the abdomen and breathe evenly.
10 Alternate leg lifts and sit-ups.
Number of groups: each leg 15 times.
Exercise muscle groups: abdominal muscles, core muscles, hip flexors and oblique muscles.
Action points: the feet are adjacent, but not touching, and the abdomen is closed.
1 1 supine leg lifts
Number of groups: 15 times.
Exercise muscle groups: abdominal, core and hip flexors.
Action points: Tighten the abdomen forcibly, and inhale when your legs are lifted up.
12 side sit-ups
Number of groups: 15 times.
Exercise muscle groups: abdominal, core and hip flexors.
Action points: tighten the abdomen and keep the upper body straight.