Exquisite women are mostly busy with work, which often leads to "injury" to their bodies unconsciously. This paper introduces several simple and practical exercises of small muscles such as shoulder, neck, waist and abdomen, which can make you graceful as usual even if you don't go out after work.

Method 1: Lift your wings and flap.

Lie on your back first, then take a deep breath and lift your legs crossed. Bend your legs 90 degrees, and try to raise your head and shoulders at the same time. Put your hands horizontally on both sides of your legs and beat 1 group continuously with breathing. It is advisable to do 3~5 groups at a time. This method is dynamic, mainly tightening abdominal muscles and pulling up waist and neck muscles.

Method 2: Ship training

Lie on your back, then take a deep breath, straighten your legs together, make an angle of 45 degrees with the ground, raise your head and body at the same time, keep your eyes level, put your hands on your knees horizontally, keep breathing for 5-8 seconds, then put them down and do it for 3-5 times in a row. This method is static, mainly tightening the abdominal muscles and assisting in pulling up the waist and neck muscles.

Method 3: Lie prone and raise your head.

Lie on the ground, put your hands on your lower back in reverse, and cooperate with breathing. Head, shoulders and neck should be put back as far as possible, lift to the highest point, hold for 2 breaths, then put it down, and repeat for 5~ 10 times.

Method 4: Transverse stretching

Hold the ground with one hand, raise the other hand horizontally, cross your legs together, straighten your waist as far as possible, stand in a triangle with your body and arms, raise your eyes and look at the fingertips above, and cooperate with breathing. Hold it for 10 second to 1 minute before putting it down. You can repeat it alternately with your hands. This method mainly trains the lateral lumbar muscles and can be repeated several times according to individual physical strength.

Method 5: Birds spread their wings.

Stand on the floor with your feet together, lean forward, press down, bend your hips, keep your waist perpendicular to your legs, and sink as much as possible. Look straight ahead, lean your head and shoulders back as far as possible, put your arms together, first perpendicular to the ground, and then lift them horizontally to shoulder height to cooperate with breathing. Hold this action for 5-8 seconds before putting them down. Do 65,438+00 times as a group, and it is advisable to do 3-5 groups each time. This group of movements is a comprehensive movement to train shoulders, neck, waist, arms and legs, which can improve the flexibility of legs at the same time.

Method 6. Cross joint stretching

Kneel on the floor on all fours, bend your legs 90 degrees vertically, keep your arms straight, put your palms on the ground, sink your waist, straighten your hip as far as possible, raise one leg straight to the highest position, lean your head and shoulders back as far as possible, and keep it for a few seconds, then put it down and change your legs and do it again. It is advisable to repeat 10~ 15 times.

Tall and straight, practiced in posture,