1. Puppet action: exercise the upper arm and waist and abdomen. Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
2. Kneel and squat: strengthen the strength of the back and buttocks to the thighs. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
3. Buckling control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5. Kicking back: exercise hips, thighs, abdomen and upper back.
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg pressure: improve the contour of the inner thigh.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.
7. air pedaling: exercise your legs and abdomen.
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.
8. Waist arching: improve the shape of the abdomen and make the waist curve.
(1) Lie on your back with your knees bent and your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lie flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole journey time: 30 seconds.