Stand with your feet shoulder-width apart. Put your hands in front of you and keep your balance. Slowly bend your legs and squat down until your thighs are parallel to the floor. Look up and look straight ahead. Pause for a moment, then lift it back, straighten your legs completely and lift it to one side. Repeat on the other side. Repeat 12 to 15 times on each side, and lift the legs alternately.

Second, push-ups;

Knees fully extended, toes pointing to the ground. Put your hands on the floor, palms down, shoulder width, elbows out. Keep your body straight, your toes touch the ground, your hands push the ground, and your elbows are fully extended. Pause at the top and then lower to the starting position. Repeat 10- 15 times.

Third, the flat opening and closing jump;

Start with a normal lying posture (arms fully extended), with your shoulders on your wrists, your feet together and in line with your body. Jump your legs to one side like jumping up and down, and then put them back in their original positions. Keep the core stable and repeat this action 30 times.

Fourth, alternate one-legged squats;

Feet apart, hip width apart. Look straight ahead, let the core muscles move forward and take a big step forward with one leg. Lower your body until your thighs are parallel to the ground. Step on the floor with your feet and return to the starting position.

Switch legs and repeat 10 to 15 times on each side. It is important not to let your knee joint in and out steadily.

Verb (abbreviation of verb) flat bracket

The upper part of the forearm supports the body, and the forearm is perpendicular to the shoulder. Bend your toes on the floor with your toes. Lift your toes so that only your forearms and toes touch the ground. Your body is parallel to the ground. Abdominal muscles contract, hips and upper body tighten.

Breathe normally for 30 to 60 seconds.

Sixth, squat jump;

Stand with feet together and arms apart. Squat down until the thigh is slightly higher than the knee. Press your arms down, jump up, land, bend your knees, and sit back in a squat position. Repeat 10 times.

Seven, superman;

Climb on the ground, stretch your arms forward and your legs up. Take your ABS off the floor and your shoulders off your ears. Squeeze the abdomen, back muscles and parotid gland, and lift the arms and legs off the ground. Hold this position, then relax and return to the starting position. Repeat 10 times.

Eight, birds;

Kneel down and put your hands under your shoulders. Put your right leg behind your back and your left arm in front of you. Lift your arms and legs, and don't arch your back. Squeeze your abdominal muscles and parotid gland, and then slowly lower your arms and legs. Repeat on the other side, each side 10 action.

Nine, swing arm;

Start from the supine position, hold your head up and chest out, bend your spine, and your calves are parallel to the ground. When pulling out the arm, keep the head and chest, breathe five times and exhale five times, for a total of *** 10 breaths. Focus on keeping the pelvis in a neutral and stable position. Fingertips slide, arms swing, shoulders away from ears.

Ten, one leg to the ground;

Lie down, palms down. Step on the ground with your left foot and lift your right foot to the ceiling. Lift your feet, pinch your hips, lift your hips. Hold this position, then fall down and repeat. Repeat all actions on one leg, and then switch to 10 or 15 revolutions on each side.