Each movement has 4-5 groups, each group has unlimited times and can last for 20-30 seconds. Rest between groups for about 30 seconds. Let's have a look!
Action one
Note: there should be a gap between the waist and the ground, but don't arch too much and tighten the abdomen. During exercise, the legs always leave the ground. The distance between the legs is large, which makes the abdomen feel nervous. 4-5 groups, each holding for 20-30 seconds.
Action 2
Note: the elbow joint is directly below the shoulder joint, the whole body is in a straight line, and the legs are close together. Keep breathing evenly and twist your hips to both sides. 4-5 groups, each holding for 20-30 seconds.
Action 3
Note: the supported hands and thighs are perpendicular to the ground. Don't bend over to tighten your abdomen. Exhale, palms and knees together. Inhale, then straighten and open. Do 2-3 groups on each side, and each group lasts 20-30 seconds.
Action four
Note: arms and palms, and perpendicular to the ground. The supported thighs are vertical to the ground. The other leg is straight and swings to the sides of the body. During the swing, don't touch the ground and always lift it off the ground. 2-3 groups on each side, each lasting 20-30 seconds.
Action five
Note: one foot is supported on the ground, and the heel is about the size of a fist from the hip. One leg is straight, pointing to the ceiling. Exhale and lift your hips off the ground until your chest, crotch and knees are in a straight line. Inhale and lower. Practice 2-3 groups on each hip and leg for 20-30 seconds.
Action six
Precautions: Lie on your side on the mat, with your thighs straight and your calves bent. Viewed from the side, the whole body moves on a plane. Exhale, straighten your thighs, lift them, and inhale and lower them. Do 2-3 groups on each hip and leg for 20-30 seconds.
This is to practice abdominal and hip movements once a day. Stick to it for a month, the abdomen will flatten, the thighs will become thinner, and the ass will become warped!