Leg lacing exercise 1. Inhale: slowly release the action, lie flat and relax the muscles. At this point, the right foot pulled to the chest remains in the air and cannot touch the ground.
2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.
Repeat step 1 ~ 2 to switch sides to complete the specified number of actions. ※.
Rotate your feet laterally together.
1. Inhale: the back of your hand is up, your hands are straight at shoulder height, your legs are stacked up and down, as close as possible to the ground, and your lateral abdomen and waist muscles.
2. Exhale: Bend your knees and stand together while holding your arms above your head. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction.
Stretching lateral waist movement
1. Inhale: Take the posture of step 2 first. The upper body rotates in the opposite direction to the lower body and presses down, the right hand touches the ground, and the left hand straightens forward, so that the muscles of the side waist and trunk are stretched.
2. Exhale: The upper body leans towards the left leg and stretches the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.
Two forks stretch the side waist.
1. After the left arm is placed on the hip, the right arm is lifted, the upper body is tilted to the left, and the muscles of the side waist are stretched as much as possible. The pelvis is fixed with knees, and the hips are pushed back to keep the hips and thighs tight, and the strength is concentrated on the abdominal muscles by holding your breath.
2. Inhale and exhale: Take the left foot as the axis, straighten the forks with the right foot forward, hold the left arm high, and tilt the upper body to the right as far as possible.
Continue step 1 ~ 2 for a specified number of times, and repeat the same number of times when changing sides. ※.
Waist+abdomen
Exercise essentials: Complete 2 exercises specified above every day.
Exercise: All movements are repeated 8 ~ 16 times, ***3 times, with an interval of 30 seconds.
Abdominal core
Exercise essentials: Complete 2 exercises specified above every day.
Exercise: All movements are repeated 8 ~ 16 times, ***3 times, with an interval of 45 seconds.