3-4 groups of each movement, each lasting 30 seconds. Rest for 30 seconds between groups.
Action one,
Note: Keep your legs straight, put your hands on your ears, and always lift your upper back off the ground. Keep breathing evenly and do straight leg lifting exercises alternately. Keep your legs off the ground at all times.
Action two,
Precautions: put your hands straight at your sides and keep your legs straight together. When exhaling, raise your legs until they are perpendicular to the ground. Inhale and lower it slowly. Be careful not to touch the ground when you put them down. Repeat the action.
Action three,
Precautions: Put your hands straight at your sides, with your legs and knees at a 90-degree angle. Lift your legs off the ground, with your thighs perpendicular to the ground and your calves parallel to the ground. Inhale, put down one leg, touch the ground with your toes, and exhale. Alternate your legs, as shown.
Action four,
Note: the angle between your legs is 90 degrees, so lift your legs off the ground. At this point, your thighs are vertical to the ground and your calves are parallel to the ground. Lift your upper back off the ground and put your hands straight on your knees. Keep breathing evenly, straighten your legs alternately, and be careful not to touch the ground. As shown in the figure.
Action five,
Note: keep your legs straight and close together, and lift your legs perpendicular to the ground. Put your hands straight in front of your legs. Exhale, lift the upper body off the ground and drive the palm to touch the highest point of the foot. Inhale and lower. Pay attention to the position of your legs.
Action six,
Note: hips are supported on the ground, and palms are placed on both sides of hips to support the body. Keep breathing evenly and do circular exercise, as shown in the figure.
Exercise 15 minutes before going to bed every night can consume excess calories and fat. If you persist for a long time, your abdomen will flatten and there will be vest lines!