Kneel on the ground, bend your elbows 90 degrees, support the ground, make a fist up, and the elbow distance is about shoulder width. Legs back, feet on the ground, legs straight, there is a little distance between legs, waist straight. Keep breathing evenly for 30 seconds.

Step 2 climb the mountain for 40 seconds

To climb, you must first bend over, with your arms and elbows slightly bent to support your body. Your upper body lifts your knees alternately at the fastest speed, and your knees are close to your chest.

keep your stomach muscles in

Lie on your back and tighten your chin. Bend your elbows, make a fist with both hands, and the heart of your fist is facing your chin. Legs shoulder width apart, knees bent, feet on the ground. The upper part is away from the ground, and the lower part is close to the ground. Pull the upper body with the strength of the waist and abdomen to bend, and feel the abdominal muscles being squeezed. Relax, go back to step 2, and then repeat this action. One group 15 times, one * * * practice 3 groups.

4. Lie on your back and lift your legs alternately for 20 times.

Alternately lie on your back and lift your legs, first lie on your back, put your hands behind your head, your shoulders off the ground and your waist on the ground. Lift your legs slightly off the ground and your hips off the ground. Swing your legs alternately up and down to the maximum extent, and don't touch the ground when swinging down. The whole abdomen is tightened, and there is a sense of tightness.

5. Side lumbar support

Legs together, lying on your side, left arm bent, upper arm perpendicular to the ground, supporting your body. Legs together straight, body in a straight line. Straighten your right arm and point to the sky. Look at the direction of the right arm. Keep breathing evenly for 30 seconds. Switch to the other side.

6. Support hip lift 10 times

Support your hips, bend over, support your body with your hands shoulder width, and then bend your elbows slightly. At this time, pay attention to your legs together, lift your hips with your abdomen, and slide your legs in the direction of your arms. Reverse reduction after reaching the highest point.

7. Lie on your back and bend your knees to lift your legs alternately, 20 times.

Lie on your back, bend your knees and lift your legs alternately. First of all, lie on your back, your upper body is close to the ground, your arms are placed at your sides, your core is tightened, your legs are bent and lifted until your thighs are vertical to the ground and your calves are parallel to the ground. Swing your legs alternately down to the heel point, and everyone should pay attention to keeping their knees bent during the swing.

8. Russian distortion

Lie on your back, your upper back is off the ground, your knees are bent, and you do a belly roll posture. Hands clasped with fingers, arms straight. Swing your arms left and right with abdominal strength. Swing your arms left and right once, one group 15 times, and three groups of * * * exercises.