1, thighs and calves are 90 degrees, lift and lie down.
2. Put your head in your hands and keep the position of your thighs and calves unchanged. Lift the left and right thighs in turn, with the head close to the knee, and proceed to the next step after 30 times.
3. Rest 15s Lie flat and put your hands on your head. Lift the left leg and right leg in turn, and then lower the left leg and right leg.
Put your hands on your chest and try to lie flat with your head up.
5. Rest 15s, with thighs at 90 degrees to the body and arms crossed. Lift it up and touch your calf as much as possible.
After 6 or 30 times, proceed to the next step, put your hands on your abdomen, look up, and your thighs are at 90 degrees to your body. Keep your thighs as close to your abdomen as possible, and then return to 90 degrees.
How to exercise waist muscles?
1, lateral bending motion:
Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
2. Leg bending:
Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
3. Lift your legs and abdomen:
Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
4. Walking:
Walking can exercise the muscle strength of waist, buttocks and lower limbs, enhance the coordination between limbs and trunk movement, and maintain the physiological curvature of lumbar spine.
5. Climb the stairs:
Going up and down stairs can enhance muscle strength, especially when going down stairs, the center of gravity leans back and the waist muscles contract and relax, which plays a great role in protecting the physiological curvature of lumbar spine.
6, ballroom dancing:
It can strengthen the muscle strength of the waist and legs and coordinate the tension between the waist and abdomen.
7. Sit down and bend over:
Mainly aimed at the development of upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet should never touch the ground.
8, "cycling" movement:
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20 years? 30 seconds.
9, twisting the waist:
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.