Tip: If you feel tired, you can choose not to leave your head and shoulders off the ground to reduce the difficulty of exercise. A. Sit still, keep your back straight and lean back slightly.
B Keep your hands and legs off the ground slowly, and you can choose any position you feel comfortable with. Hold 15 seconds or more, and repeat 10 times.
Tip: You can do it according to your physical condition. The farther your hands and legs are from your hips, the more difficult it is to move. A. Stand naturally, with your feet shoulder-width apart, bend forward, keep your back straight, and grasp the front side of your calf with both hands.
B. Kneel and squat slowly until your hips are in the lowest position, your legs are spread out, your elbows are placed on the inner thighs, your fingers are closed, and your eyes are looking forward. Hold 15 seconds or more, and repeat 10 times.
Tip: Keep your back straight during the whole movement. Lie prone, put your hands on the ground, slowly lift your upper body, use the strength of your waist to drive your body to twist to one side, look at your feet, and then turn to the other side.
Tip: Bend your elbow slightly, but don't shrug. A. Lie on your back, bend your knees and lift your calf, protect the front side of your calf with your hands, and press your forehead close to your knee.
B. Inhale, straighten your legs, extend obliquely upward, and extend your hands toward the top of your head; Exhale, draw a semicircle with both hands through the side, and resume the leg-hugging posture, repeating 5- 10 times.
Tip: When lying on your back, your waist is one palm off the ground. If the waist is arched upwards, you can raise your legs a little to reduce the difficulty.