Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.
Action 2: Bend your elbow.
Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.
Action 3: Lift your legs on your stomach.
Lie prone, bend your hands, support your head, and straighten your toes. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Return to the action 1, and the steps of lifting the other foot are the same as those of a monk who bites his shame. Do it alternately left and right 15~20 times.
Action 4: Kneel down and lift your knees.
The body is kneeling, hands open, and the ground is the same width. Move your left knee as far as possible to your chest for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and put it down. Repeat 30 times, then switch sides.
Action 5: Lift your legs back.
Kneel on the ground with your legs slightly apart, with your palms on the floor. The upper body is parallel to the ground, the thighs are at 90 degrees to the ground, and the head is naturally raised. Exhale, curl your right leg, lower your head and cover your chest, and keep your right knee as close to your head as possible. Inhale, lift your right leg to the right and rear, point your toes at the ceiling, raise your head at the same time, look at the ceiling with your eyes, and feel your hip muscles tighten and your waist down. Repeat 5-6 deep breaths and do it on the other leg.
Action 6: Side leg lift
Stand up straight, try to stay straight, put your hands on the back of the chair or lean against the wall. Keep your left foot straight and your right foot spread out. Lift your right leg slowly, as far back as possible. It's best to stop at the highest point for five seconds, and then slowly lower your right leg. Do it after changing your feet a certain number of times.
Action 7: lunge
Chest out and abdomen in, hands akimbo, right leg striding forward, feeling the inner thigh stretching. Then take it back for the left leg. Repeat 15 times, or until the buttocks and thighs are slightly sore. The center of gravity is between the legs, and the waist, abdomen and buttocks should be tightened to maintain balance.