Stand on your knees in a prepared posture.

Step 1 Bend your elbow 90 degrees, support the ground, make a fist with both hands, and put your fist up. The distance between elbows is about shoulder width.

Step2 The legs are backward, the forefoot supports the ground, the legs are straight, there is a slight distance between the legs, and the back is straight.

Keep breathing evenly for 30 seconds.

Keep your back straight, don't collapse, and don't bow your waist and hips.

Second, the lateral lumbar support

Stand by and put your legs together and lie down on your side.

Step 1 The left arm is bent and the upper arm is perpendicular to the ground to support the body.

Step2 Legs together, body in a straight line. Straighten your right arm and point to the sky. Look at the direction of the right arm.

Keep breathing evenly for 30 seconds. Switch to the other side.

The main point of action is to support the body, the arm is vertical to the ground, and the elbow is bent 90 degrees.

Third, roll the belly

Prepare for supine position.

Step 1 chin tightening. Bend your elbows, make a fist with both hands, and the heart of your fist is facing your chin.

Step2 Legs are shoulder width apart, knees are bent, and feet are on the ground. The upper part is away from the ground, and the lower part is close to the ground.

Step3 uses the strength of the waist and abdomen to pull the upper body to bend and feel the feeling that the abdominal muscles are squeezed.

Step 4 relax, go back to step 2, and then repeat this action. One group 15 times, one * * * practice 3 groups.

Action essentials When lying on your back, the upper back is off the ground and the lower back is not off the ground.

Fourth, the turning point of Russia.

Prepare for supine position.

Step 1 Lie on your back, with your upper back off the ground, your knees bent, and do a roll-up posture.

Cross your fingers and keep your arms straight. Swing your arms left and right with abdominal strength. Swing your arms left and right once, one group 15 times, and three groups of * * * exercises.

The main point of action is to use abdominal strength when swinging the arm, rather than simply swinging the shoulder to drive the arm to swing. When doing this action, you should pay attention to the fact that your hips can't twist left and right.

Five, reverse leg lifts

Lie on your back with your legs together

Step 1 Lie on your back with your arms straight at your sides and your palms close to the ground.

The second step is to bend your knees close to your upper body.

Step3 put your legs straight down, but don't touch the ground. Then lift your legs again and repeat the action. 15 times as a group, one * * * exercise as three groups.

Action essentials When you put your legs down, your feet don't touch the ground.