Section 1 stretching exercise

Take a kneeling position. Then put your hands and fingers on the ground, your hips are upturned and your waist is S-shaped. Attention, don't crookneck, look straight ahead. Hold this position for more than ten seconds. Exercise site: it is helpful to stretch the lumbar spine, cervical spine and legs.

Section 2 Leg-lifting exercises

Stretch your legs forward, put your hands on the ground and slowly lift your right leg. Pay attention to keep your upper body straight and look straight ahead. Then, the right leg is pressed down from top to right, and the sole of the foot is turned down to the left. The whole process should be slow and last for more than ten seconds. Then, change the exercise area of your left leg: you can correct the thick trunk leg, the radish leg with bad leg shape and the knee with too much fat.

The third quarter calf lifting exercises

Stand with your arms hanging naturally, your left leg raised and your thighs parallel to the ground. The whole process should be slow and last for more than ten seconds. Then, change the exercise part of your right leg: exercise the small belly of the lower abdomen, and the sculpture effect on the leg is also obvious.

The fourth quarter ass-lifting exercise

Stand still, stretch your arms horizontally forward, keep your eyes straight, lift your feet and toes upward, try to keep balance, push your waist, keep your hips up, and keep your waist and hips S-shaped. The whole process should be slow and last for more than ten seconds. Repeat 5 times.

Exercise site: It has obvious effect on the sculpture of calf, back and buttocks.