In fact, as long as the correct high-intensity exercise method and its perseverance persist in exercising every day, fitness is the only thing that can be successful as long as it persists, so if you want to get in shape, you have no reason not to insist on exercising. You should know that iron bars are ground into needles. Here are some exercise methods. I hope you can recover as soon as possible.

Bend your legs at both ends:

Lying on the mat, knees bent, hands on both sides of the head, hips and shoulders off the ground at the same time. The two ends refer to the shoulders and hips, and the arms and legs just follow them. The waist is close to the ground, and the support point of the body is located at the waist after the shoulders and hips are lifted. Inhale when falling and exhale when rolling. Sense of movement: there is a strong sense of contraction and squeezing in the abdomen when the force is exerted. The slower the speed, the stronger the sense of contraction.

Alternate leg lifts on the back:

Lie on your back on the yoga mat, with your lower back close to the ground, straighten your legs and hook up your toes. Legs are alternately raised and lowered at an angle of 45 and 70 with the ground. Keep breathing evenly all the time. Sense of movement: the whole abdominal muscles always keep a sense of tension. The longer the exercise lasts, the stronger the abdominal muscles burn.

Support side lift knee:

Bend down on the yoga mat, with your hands shoulder-width apart, elbows slightly bent, and your body in a straight line. Lift one knee to one side of your body, bend your elbow in the direction of the knee on the same side, watch the arm on this side pause for a while, return to the starting position and lift the knee on the other side. Exhale when lifting knees, and inhale when restoring. Sense of movement: The abdomen is always tight, and the lateral abdominal muscles are squeezed when the knees are lifted.

Bend over and climb the mountain

Lean on the yoga mat, bend your elbows slightly, put your upper body flat and lift your knees alternately at the fastest speed, and use the strength of your abdomen to make your knees close to your chest and your thighs close to the premise. Sports feeling: the shoulders are always tight, and the knees and ankles are relaxed. When lifting your legs? Abdominal muscles have a sense of contraction. Common mistake: Hips are raised too high. Solution: Keep your back parallel to the ground and reduce leg movements.

Finally, the shaping of the figure is not once and for all. It will die out after a while. So keep exercising.