Lie on the mat with your knees bent, and lift your upper body slightly to keep your abdominal muscles tense. Touch your left ankle with your left hand and your right ankle with your right hand. These two movements are done in turn.

The second measure: elbow flexion sit-ups

Lie on the mat with your knees bent, your hands behind your head and your abdomen always tense. Stretch your left elbow toward your right knee, do sit-ups, and lift your right knee toward your head. Similarly, the right elbow should do sit-ups with the left knee. These two movements are done in turn.

The third measure: sit-ups

Lie on the mat with your knees bent, your head slightly tilted, your upper back slightly away from the mat, and keep your abdomen tense. Hands are naturally placed on the inner thighs. The left hand is naturally attached to the inner side of the left thigh, and the right hand is naturally attached to the inner side of the right thigh for sit-ups. Or put your hands on your thighs and move to your knees to do sit-ups.

The fourth measure: right-angle leg lift

Lie flat, put your hands behind your head, lift your right leg until it is at right angles to your body, lift your left leg until it is at right angles to your body, and then slowly lower your left and right legs. Repeat the action.

The fifth measure: leg lifts and sit-ups

Hands spread out naturally, cross with the body, feet are raised at about 90 degrees with the body, hands are at the same time, do sit-ups, and fingers touch the outside of the calf as an action. Repeat the action.

The sixth measure: cover your chest and sit-ups.

Lie on your back, straighten your legs, put your hands naturally across your chest, lift your upper body to do sit-ups, not too much, and leave your upper back off the mat. Repeat the action.

The seventh measure: flexion and extension sit-ups

Lie flat on the mat and take sit-ups as the basic posture. When lifting, keep your hands in balance with the mat, reach out to your calves, and bend your knees at the same time. When you lie down, your legs are straight, and the whole person lies flat on the mat. Repeat the action.

When practicing, pay attention to keep breathing evenly, have a certain sense of rhythm, don't hold your breath, keep the movements coherent and slow, slow and unpleasant, keep the abdominal muscles tense at all times, and ask the movements to be in place as much as possible, and insist on doing 30 strokes every day to be effective.

Tips for yoga beginners to lose weight

Advice for beginners: find the right type of yoga for you.

There are many kinds of yoga, and not every kind of yoga is suitable for you. Each yoga studio offers some free experience courses. You can experience it before making a decision.

Note 2 for beginners: Don't be shy about your figure.

People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.

Note 3 for beginners: Mentality is the most important.

Compared with a yoga suit and a professional mat, the most important thing is to have an open and peaceful mind. Don't be distracted when practicing.

Note 4 for beginners: you don't have to pursue the ultimate.

You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.

Note 5 for beginners: Don't be misled.

In order to prevent potential physical injury and being misled, we should choose experienced teachers with professional qualifications.