First, tie the elastic rope above the knee, lie on the yoga mat to the left, then rest your head on your left arm, then bend your knees, lift your right knee, and keep your knees away in a controlled way.
In this process, the heels of both feet can't leave, they should stick together and try their best to resist the elasticity. When you put down your knees, you should fall down slowly, not too fast. This routine needs to be done twenty times.
When finished, pull the elastic rope down to the position of the heel of your right foot, pull the elastic rope up with your left knee, and support your body with your hands. In this process, keep your abdominal core adducted, and this process is also done twenty times.
Then go back and do clam exercises, change the other direction and do the first move. Be sure to pay attention to the position of the pelvis and the position of the knees when doing it. After this action is completed, go back to the other side of the second action, which is the same number of times. In dynamic exercises, abdominal exercises can bring static stability to our bodies.
After completing these two movements, stand up, pull the elastic rope to the ankle, lean forward, put your hands on your hips, let your left foot draw a semicircle forward behind you, lift your legs once when you get behind you, and do six dynamic exercises on each side of your body.
Practice on the other side, draw a semicircle horizontally with your right leg forward, and keep your body leaning forward when doing this action. If you still can't keep your balance, you can bend your left knee slightly. There are still six dynamic exercises to do.
After finishing the last set of actions, change to the next set of actions. First, separate your legs for a short distance, with your toes facing outward to form an external figure-eight, and keep your thighs at the same level with your body.
Put your hands straight at your sides, lift them horizontally with your shoulders, bend your knees slowly and squat down, so that the inner thighs are parallel to the toes, and the middle of your body remains adducted. Use this part to drive the body to move, and spread it as far as possible every time you bend your knees. This set of actions can be completed in ten times.
After the above actions, you can have a little rest. Replenish your body with water and eat something to replenish energy when necessary. It's best not to eat fried things. It's best not to drink too much carbonated water and drink high-sugar drinks. Personally, I suggest boiled water, which is the best choice to replenish water to the body.