1, lie on your back and lift your legs.
Lie on your back, tighten your hips, and spread your feet shoulder width apart. Leg tips close to the inside, hands crossed at the back of the head. Inhale, lift your legs up, 5 cm from the ground and straighten your toes. Raise your head with your hands and stretch your neck. Hold 10 second. Exhale and return to the original posture, and repeat 10 times.
2, classic flattering
The most effective lift, especially to rescue the abdomen. Lie flat and put your hands behind your ears. Bend your knees with your feet shoulder-width apart. Exhale, lift up until your eyes can reach your knees, and inhale for a few seconds. Exhale and lie flat. Repeat 8- 10 times.
3、
Climb to the ground with your hands on the ground and your body straight and flat. Support your body with your arms, keep your upper body at 50 degrees from the ground, and lean your head back as far as possible. Hold this action for 10 second.
Step 4 fold clothes
Set a correct sitting posture, fold clothes on your thighs, twist your upper body, put the folded clothes on your left side, pay attention to keeping your legs still, and then do the same action on the other side, alternating left and right. These can effectively stretch arm muscles, improve waist curve and constipation.
5. Saw abdominal reduction
Sit on the training mat, put your legs straight in front of you, keep your upper back straight, tighten your abdomen, buckle your lower body feet up and inward, and open your arms to your sides to be in a straight line with your shoulders. On the premise of keeping the upper body upright, turn to the right side in parallel, and pay attention to the hips and legs of the lower body not to rotate with it, and always stay in the original position. When the upper body rotates to the maximum extent, slowly lean forward, extend your right hand as far as possible, and extend beyond it from the outside of your left foot as far as possible. When you lean forward to the limit, hold for a moment and then recover.
6. Spider-Man style
Start with push-ups, arms straight down, elbows and shoulders in a straight line. Pull the right leg forward from the side, make the knee as close as possible to the right elbow, straighten it after reaching the limit position, then change the left leg, straighten it after pulling, and so on. Repeat the action on both sides 15 times as a group.
7. Side tightening
Lie on the ground with your legs together and knees bent, with your thighs and calves at 90 degrees. Bend your elbows with your arms, hold your head with your hands, raise your head slightly, press your shoulder blades down, lift your shoulders off the ground, and tighten your abdominal muscles. Don't stick your back to the ground completely, and tighten your back in an upward arc.
In this posture, the part above the chest is rotated to the right, so that the right arm touches the ground, the left scapula is further raised, the head is turned to the right, the buttocks and feet are still touching the ground, the pelvis is lying flat, and the left oblique abdominal muscle is compressed and twisted.
8. Reach back and touch your feet.
Lie flat, stretch your legs, and lift almost perpendicular to the ground. Put your arms on your head. Straighten your legs as far as possible, lift your upper body completely with the strength of your abdomen, and touch your toes with your hands. Pause until this action is repeated 15 times (group 1).
9. Touch the knees on your back
Lie flat, put your hands under your head, lift your legs perpendicular to the ground and bend your knees. Drive the upper body up with the lower jaw, touch the right knee with the right elbow, and then touch the left knee with the left elbow. Each side 15 times. Remember, don't stop
10, supine leg lifts
Lie flat, cross your hands under your head, lift your legs to be perpendicular to the ground, and then put them down without touching the ground. Completed continuously 15 times.
1 1, brace action
First, lie face down on the floor, hold down the ground with your hands, hold up your upper body, keep your hands straight, keep your upper body straight, and lengthen your neck as much as possible. Stand on tiptoe and support your lower body with your hands. Hold the posture for 10 seconds, then take a rest, and then continue to do this supporting action, at least 10 sets. Keep practicing every night, all the fat in the lower abdomen and waist will disappear, and you can also slim your face and shape the neckline while holding your head high.
12, step action
First of all, stand up, put your hands together and straighten your left leg, bend your knees 90 degrees forward and stand on tiptoe, and straighten your right leg at the origin. Lean forward. Hold the posture for 15 seconds at a time, and do at least 15 groups.
13, leg lifting action
First, stand with your hands bent and your ears raised, your left foot lifted to the left, your waist bent to the left, and your upper body tilted to the left. Hold the posture 10 second, then switch legs and lift. With the lifting of the legs, the body above the waist should also tilt in the direction of lifting the legs. Do about 20 groups back and forth.
How to practice, the above is the summary of the health network for your reference.
,,,, How to practice?