Step 1: Raise your legs.
Leg lifting is mainly to train the strength of our legs and improve the support of our lower limb muscles. It requires the cooperation of all the muscles, especially the abdominal muscles. It can be exercised very efficiently without any equipment, which is very suitable for home exercise.
When doing leg lifts, keep your body upright, tighten your core, lift your thighs up and jump quickly. It is suggested to circulate 2 groups every day, with 20 in each group. Then increase the training intensity according to your own exercise situation.
sit-up
Sit-ups use abdominal muscle contraction to achieve the purpose of exercise, which can exercise our abdominal muscles. At the same time, it can quickly burn the fat in our abdomen, improve the elasticity of our abdomen and promote the formation of our abdominal muscles. In addition, sit-ups can stretch the muscles of our back and enhance the strength of our back, which can be said to be a necessary muscle-building exercise at home.
When doing sit-ups, your body should be completely attached to the ground, your elbows should be bent, then you should gently touch your ears with your palms to inhale, and slowly curl up when exhaling, with your head and shoulders off the ground, your arms open and your back not off the ground. It is suggested to circulate 2 groups every day, each group 15, and then gradually increase the number of times.
Step 3: Mountain running
Mountaineering is the most effective exercise to exercise abdominal muscles. This exercise needs the coordination of upper and lower limbs at the same time, which can exercise our abdominal muscles, back muscles and leg muscles, and can be carried out at home only with a yoga mat.
When climbing a mountain, you should arch your back slightly, then close your hips, tighten the core strength of your whole body, support the whole weight with your hands and toes, then put your right leg forward, bend it on your chest, breathe quickly, and then change the position of your front and rear legs in the air at the same time. After landing, the right leg is in the back, the left leg is in the front, and the cycle is in turn. It is suggested to have 2 groups every day, 20 in each group, and gradually increase the number of times according to the training intensity in the later period.
4. Hip bridge
Hip bridge can effectively exercise the muscles of our buttocks, the back of thighs and crotch, and achieve the effect of stovepipe and hip lifting. In addition, it can also relieve back muscle pain and lumbar disc herniation. If you are a sedentary office worker, it is perfect to practice your hip bridge at home.
When doing hip bridge, lie flat on the mat, bend your knees, then land on your feet, put your hands on your sides, be full when pushing your hips, don't land when your hips fall, and repeat the action. It is suggested to circulate two groups every day, 25 in each group, and to improve the training intensity and increase the number of gluteal bridge movements in the later stage.