The auxiliary carrier can be a wall, a tall and stable wardrobe or a closed door.

Touch the wall

Stand with your feet side by side, with your hands shoulder-width above the wall and your body at a 45-degree angle with the wall. The upper body is slowly close to the wall, the shoulders are pulled apart, and the arms are gradually attached to the wall. Shoulders may feel sore during exercise, so practice moderately according to your personal situation.

Lateral bending exercise

Stand up straight, keep your legs apart, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.

Leg bending exercise

Keep your arms flat on the ground in supine position, lift your knees at the same time after straightening your legs, inhale so that your thighs are close to your abdomen, then exhale and slowly recover. Repeat for 8 times.

Lift your legs and abdomen.

Mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action, repeating it 8 times.

Sit and bend over.

The supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.

? Riding a bike? sports

Lie on your back and bend your legs in turn, imitating the action of pedaling a bicycle. The action is fast and flexible, and the flexion and extension range is as large as possible, lasting for 20~30 seconds.

Twist the waist

Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.