Coach: Ashley Burton
Star student: Natasha Bedingfield.
Ace action:
1. Put a mini bandage with moderate elasticity on your knee. If there is no bandage, make sure that your knees and ankles are on the same level during the whole exercise (knees should not be everted).
2. Lie on your back, palms up, and put them on your sides; Bend your knees and look at your knees (top).
3. Tighten the abdomen, squeeze the gluteus muscles, lift the buttocks upward, drive the back off the ground, lift the pubic bone upward and arch. Keep this posture 1000 second, and then return to the original position. Repeat 20 times at a constant speed. After rest, increase hip twist!
Coach: Fred de Vito
Star students: leann rimes and kyra sedgwick.
Ace action:
1. Stand with your feet together, face the handrail and bend over; Put your hands on the armrest (the armrest can be replaced by a kitchen console, high table, high chair, or bracket); Keep your hips perpendicular to your feet (your back is parallel to the ground).
2. The height from the left leg to the hip is parallel to the ground, and the knee of the right leg is slightly bent to tighten the abdominal muscles. At this point, the left leg remains straight. In the first group, stick to it for 20 seconds, and try to keep the left leg level with the hip and parallel to the ground. In the second group, put down your left leg, touch the ground with your toes, and lift it up again. Repeat for ten times. The third group repeated the first group's movements (hip height squat 20 times). Switch to the other side, the action is the same.
Coach: Derek Deglazio
Star students: Britney Spears and christina applegate.
Ace action:
1. Lift one leg backward and put it on a slightly higher platform, which can be placed on a bench or chair, and stand with the other leg balanced.
Put your hands and fingers on your chest.
3. bend your high legs into a position to start sprinting. Keep your shoulders above the knees of your bent legs and squat down until the ligaments in your legs feel stretched.
4. Keep this posture for three seconds and then return to the initial state. Repeat 15 times. Repeat the action on the other leg, and do three sets of exercises on each leg.