Step 1

Lie flat on the mat or bed, hold the towel with your hands straight, and step on the towel with your knees straight. Feel the back of your legs stretched and your legs are at right angles to your body.

Second step

Inhale deeply, bend your elbows and pull the towel closer to your body until your legs and body are at 45 degrees as far as possible. Note that your knees are not bent at this time, and your head, shoulders and back are all attached to the mat. Stay 10 second, take a deep breath and return. Action position 1, repeated about 10 times.

V-shaped sit-ups with thin abdomen

Step 1

Sit your feet on the towel, straighten your hands and tighten the towel, and stretch your upper body as far as possible.

Second step

Inhale deeply and lean back slightly until the upper body and legs are V-shaped, and the legs are about 25 cm off the ground. Use the strength of stepping on the towel and pulling the towel by hand to maintain a stable balance. Pay attention to keep your hands straight and don't shrug or hunch. After stabilization, the deep exhalation keeps a V-shape for about 10 seconds, and then returns to the action 1, and repeats 10 times.

Bend forward, stretch and tighten hips and legs.

Step 1

Open your feet shoulder-width, hold a towel with both hands about shoulder-width, straighten it parallel to your chest, and prepare to be about shoulder-height.

Second step

The hand holding the towel pushes forward to drive the upper body to bend forward, and the hips push backward without deliberately tilting, keeping the center of gravity, making the back and hands level, and looking at the ground with eyes, feeling that the back and the back of the legs are stretched and elongated. Tighten the lower abdomen and keep your knees from bending. Hold this action for 5 seconds, slowly exhale and return to the action 1, and repeat 10 times.

Beginners can start practicing by holding a desk and chair that can't slide to help them practice the parallel stretching of their backs, and then practice with a towel when the softness becomes better.

Stand up and stretch your legs.

Step 1

Step on the towel with your right foot in the back and your left foot in the front, and pull both sides of the towel with both hands to get ready.

Second step

Lift your left foot with the strength of pulling a towel with both hands, straighten your right foot to keep your center of gravity, keep your body stable and not shake, clamp your hips and tighten your lower abdomen to help balance.

Third step

Extend the left foot placed on the towel forward, parallel to the ground, hook the instep, straighten the knee and elbow, keep the balance between holding the towel by hand and stepping on the towel by foot, and keep this action for 10 second, exhale deeply and return to the action 1, and do the left and right feet alternately for 10 times.

Towel aerobic exercise

Part I: Preparing for exercise

Gently massage the neck muscles with your hands. Under the protection of both hands, rotate left and right, bend forward and stretch back to move the neck properly, and adjust breathing at the same time, so that the muscles of the whole body are in the most relaxed state.

Part 2: Stand and raise your arms.

1. Keep your legs shoulder-width apart, hang your hands naturally, and grab both ends of the towel.

2. Hold the towel in a straight line with both hands, slowly lift it over your head as much as possible, and hold it for 10 second.

3. Slowly return to the preparation posture.

Section 3: Swing left and swing right

1. Keep your legs shoulder-width apart, hold both ends of the towel tightly with your hands and try to raise them above your head.

2. Tighten the towel with both hands, then slowly lean to the left side of your body and pull up your right arm with a little force. Pay attention to keep your head parallel to your arms, balance your body, and hold on for 10 second.

3. Slowly return to the preparation posture.

4. Switch left and right and repeat this action.

Part IV: Playing Pipa

1. Stand with your legs shoulder width apart, and lift your left arm up. Bend your elbow so that your left hand is behind your body, and then extend your right arm downward. Bend your elbow and put your right hand on your back. Grasp both ends of the towel with both hands.