1. Some small push-ups:

The human body lies flat on the road, with knees bent and feet flat on the road;

Cross your arms on your chest or put your hands behind your neck;

Tighten your waist muscles, stand up and breathe, and let your shoulders leave the road slightly. Be careful not to use your elbow to help.

Hold on for a few seconds and then gradually return to the original point, repeating 8- 12 times.

Important points: Don't leave your feet, coccyx and back on the ground.

2. Stretching exercises:

Lie flat on the ground, with one foot touching the ground and bending the knee joint with the same leg;

Wrap the foot of the other leg with a pure cotton towel, gradually straighten the knee joint, and then gradually pull back the pure cotton towel (pictured above).

Hold for 15-30 seconds and repeat 2-4 times on each leg.

Key point: when doing this position, you should have a slow feeling of stretching behind your legs.

3. Sit against the wall:

Stand 25-30 cm away from the wall, and then gradually lean back until your back leans against the wall;

Gradually fall to the knee joint and bend slightly, so that the waist leans against the wall;

Hold on for 10 second, then stand up carefully and repeat 8- 12 times.

4. Back flexion and extension exercises:

Face down on the ground, hands close to the road, stand up and get ready in advance;

If you feel relaxed, you can try to support your body with your elbows.

Hold this action for a few seconds.

5. "Bird Dog" Fitness Exercise:

Kneel down and tighten the waist muscles;

Stretch out another leg, keep your ass level, and change legs after 5 seconds;

Repeat 8- 12 times for each leg, and try to increase the persistence time each time;

In the case of repetitive posture, you can try to reach out and bend the other arm (the woman in the picture).

Key points: don't relax the lumbar muscles, and choose the appropriate stretch height-width ratio according to your abdominal working ability.

6. Abdominal rotation exercises:

Lie flat on the floor plan and keep your shoulders touching the ground;

Then bend your legs to one side, keep your posture for about 10 second, and return to the initial position;

Turn to the other side repeatedly, and rotate each side for 2-3 times.

7. Knee bending exercises:

Lie flat on the road with your knees bent and your feet flat on the road;

Stretch out one leg, let the knee joint be close to the breast, and choose to leave the road with the other foot;

Back against the road 15-30 seconds;

Then slowly learn to let go and change your leg, and do it 2-4 times for each leg.

8. Pelvic tilt practice:

Lie flat on the road with your knees bent and your feet on the road;

Breathe and close the abdominal cavity, feel the back close to the road, and the buttocks and pelvis are shaking;

Of course, insist on inhaling 10 second and repeat 8- 12 times.

9. Bridge exercise:

Lie flat on the floor, bend your knees, and only let your heels touch the ground;

Gradually push your heels to the ground and stick out your ass, but your shoulders can't leave the ground;

Ass, knee joint and shoulder are on a parallel line for 6 seconds;

Gradually return to the original point, rest for about 10 second, and repeat 8- 12 times.

Key point: Stretch your ass by tightening your waist muscles, and be careful not to bow your waist.