Travel around the world:
Stand with your feet apart, slightly wider than your shoulders, raise your arms and imagine yourself holding a ball. Bend your body to one side. When you bend to the maximum extent, lean forward and keep your palm as close to the ground as possible, while continuing to turn your body to the other side and gradually turn your body to the starting position. After a short pause, you can imagine yourself as a clock. Your arm is the pointer of the watch. Your arm moves around your body and breathes naturally. Sense of movement: Abdomen, thighs and buttocks have obvious pulling feeling.
Small dumbbell straight leg hard pull;
Stand naturally with your feet apart, with your hands dumbbells on the front of your thighs and your fists facing your eyes. Keep your back and knees straight, while bending down, actively push your hips back, and the dumbbell is slightly lower than your knees. After a short pause, tighten your hips and stand up straight, and the small dumbbell moves against your legs; After standing up straight, the shoulder blades retract and the hips clamp and breathe. Exhale when you get up and inhale when you lean over. Feeling of exercise: When the lower back keeps constant tension at the lowest point, there is a slight pulling feeling on the hips and the back of thighs.
Small dumbbells alternately squat:
Stand naturally, lift the dumbbell to your shoulders in the opposite direction, with your hands shoulder width apart, fists facing each other, shoulders sinking, abdomen in, legs moving backwards, and when your toes are stable, squat vertically. When the knee of your retreating leg is about to touch the ground, you get up hard, and then change your other leg, keeping your upper body vertical to the ground during the whole movement. When squatting to the bottom, the body should be kept at three 90 degrees, the front support leg knee at 90 degrees, the back leg knee at 90 degrees, and the upper body at 90 degrees with the ground. Inhale when squatting, and exhale when getting up. Feeling: there is a slight pulling feeling on one hip when squatting, and a contraction feeling on the front thigh and hip when getting up.
Little dumbbell buttock:
Lie on your back on the yoga mat, bend your knees, support your heels shoulder-width on the ground, and hook your toes; Hold a small dumbbell in both hands on the lower abdomen and upper back to support the ground, contract the buttocks, lift the buttocks off the ground, pause for a while when the thighs form an angle of 0 with the body, actively contract and squeeze the buttocks, and then slowly fall and breathe. Exhale when hips are raised and inhale when hips are lowered. Sports feeling: touch your ass? Slowly leave the yoga mat, and after reaching the top, the buttocks have a strong feeling of contraction and squeezing.