1, inhale: slowly release the action, lie flat and relax the muscles. At this point, the right foot pulled to the chest remains in the air and cannot touch the ground.

2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.

* Repeat step 1 ~ 2, and switch sides to complete the specified number of actions.

Second, put your feet together and turn to the pelvis.

1, inhale: the back of your hand is up, your hands are straight with your shoulders, and your legs are stacked up and down, as close as possible to the ground to stimulate the muscles of your side waist.

2. Exhale: While raising your arms above your head, bend your knees and stand together. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction.

Third, stretch the side waist.

1. Inhale: Turn the upper body in the opposite direction to the lower body and press down. Hold your right hand on the ground and straighten your left hand forward to stretch the muscles of your side waist and trunk.

2, exhale: the upper body tends to the left leg direction, stretching the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.

Fourth, turn the crotch horizontally.

Stand naturally, breathe naturally, relax all over, then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front, right to back to left, and one beat is turned into one beat, and * * * makes two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats.

Five, rubbing the abdomen

Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.

Six, gently rub the navel and abdomen.

You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.

Seven, lateral hip torsion

Stand naturally, breathe naturally, relax all over, and then hold both sides of the crotch with both hands, so that the crotch is twisted from left to right, and the twist is one beat at a time, and * * * makes four eight beats.

Eight, abdominal breathing

You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your lower abdomen is slightly adducted, and your front and rear genitals are also slightly adducted; When angry, the lower abdomen protrudes slightly outward, and the front and rear genitals also spit slightly outward. So one breath is one beat and * * * is four eight beats.

Nine, circular motion

Stand up and do more exercise. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.

Ten, pat the lower abdomen

Stand naturally, breathe naturally, relax all over, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.