1. Sofa push-ups
Main attack sites: chest, arms and lower abdomen.
Push-ups lean against one side of the sofa, palms under shoulders, legs straight, feet on the ground, arm width apart.
Keep your back straight, tighten your lower abdomen, bend your elbows and lower your body, and rest your chest on the sofa (pictured).
Straighten your arms and push your body up. Repeat 15 times.
Transfer remote control
The main attack sites: the muscles on both sides of the lower abdomen and waist.
Lying face up on the ground, knees bent, abdomen tightened, right hand holding the remote control.
Bend your left knee 90 degrees and lift your right leg straight.
Lift your upper body, twist your body to the left, and bypass your left leg with your right hand.
Pass the remote control from the right hand to the left hand and slowly lower your body.
Repeat the action on one side, and repeat 12 times on each side.
3. "Skating"
Main attack: lower abdomen, gluteus maximus, hamstring and quadriceps femoris.
Put the pillow on the ground.
Standing on the right side of the pillow, your feet are separated by hip width, and your knees are slightly bent.
Lift your left foot and squat on one foot, keeping your left knee behind your toes.
Jump over the pillow, land on your left foot and put your right hand on your left toe. (pictured)
Repeat on each side of the body 10 times.
4. Pillow sit-ups
Main attack sites: lower abdomen and inner thigh.
Lie face up on the ground, knees bent, feet together, abdomen tightened.
Clamp the pillow between your knees, lift your legs off the ground, and bend your knees 90 degrees so that your thighs are perpendicular to your body.
Put your hands behind your head, take a deep breath and try to lift your body and press your feet on the pillow. Keep your elbows out and your eyes up.
Take a deep breath and lower your head. Repeat 15 times.