2. Lie on your stomach, with your legs shoulder-width apart and your hands on the ground. Try to hold your head and upper body for 10 second until you feel that your waist muscles are fully stretched.
3. Lie on your back, put your legs together, bend your knees, relax your body, put your hands on your waist and massage your abdominal muscles in the shape of "の".
4: Sit in a chair with your upper body straight and your legs together. Put your hands on your waist, then take a deep breath and try to bulge your waist and abdomen.
5: Keep the posture of Action 4, exhale and try to tighten the waist and abdomen.
6. Return to the posture of Action 4, lift your legs as far as possible to your waist, pay attention to keeping your upper body straight and your knees together, and use the strength of your waist and abdomen to complete this action.
7: Lie prone, support the upper body weight with both hands, lift your legs, and tap your hips alternately with your toes. Watch your knees together. The higher the action frequency, the more obvious the slimming effect.
8: Sit cross-legged, with hands crossed, palms facing outward, arms straight forward as far as possible, and inhale at the same time, tightening waist and abdomen to the maximum, lasting 10 second.
9. Lie on your back, raise your hands horizontally, raise your legs to a right angle to the ground, and pay attention to your legs together in a straight line.
10: Keep the posture of Action 9, tilt your legs to the left of your body at an angle of 45 degrees, then stop for 10 second, and then turn to the right.