1. One leg side kick
Number of groups: each leg 15 times.
Exercise muscle groups: adductor and gluteal muscles.
Action points: abdominal tightening.
2. One-legged balanced type
Number of groups: 15 times
Exercise muscles: hips, legs, shoulders, triceps.
Action points: abdominal tightening.
3. Superman style
Number of groups: 1 min.
Exercise muscle groups: core, back, hips and shoulders.
Action points: inhale when lifting and exhale when putting down.
4. Alternate side lunges
Number of groups: 1 min.
Exercise muscle groups: abdominal muscles, core, adductor muscles, buttocks, legs, quadriceps femoris, shoulders.
Action points: the abdomen is tightened hard and the pace is stable.
Stretch your legs
Number of groups: each leg 10 times.
Exercise muscle groups: back, calf, hip and hamstring.
Action points: straighten your legs.
6. Alternate leg lifts with back support
Number of groups: each leg 15 times.
Exercise muscles: abdomen, core, arms, buttocks, hip flexors, quadriceps femoris and shoulders.
Action points: abdominal tightening.
7.superman twist
Number of groups: hands 15 times.
Exercise muscles: abdomen, core, back, buttocks, oblique muscles and shoulders.
Action points: abdominal tightening.
8. Reverse one-legged plank
Number of groups: hands 15 times.
Exercise muscles: abdomen, core, arms, hips, hip flexors, shoulders, triceps.
Action points: abdominal tightening.
9. Cross-legged boards
Number of groups: each leg 10 times.
Exercise muscles: abdomen, core, adductor, buttocks, oblique muscles.
Action points: Tighten the abdomen and breathe evenly.
10. Alternate leg lifts and sit-ups.
Number of groups: each leg 15 times.
Exercise muscle groups: abdominal muscles, core muscles, hip flexors and oblique muscles.
Action points: the feet are adjacent, but not touching, and the abdomen is closed.
1 1. Lie on your back and lift your legs.
Number of groups: 15 times.
Exercise muscle groups: abdominal, core and hip flexors.
Action points: Tighten the abdomen forcibly, and inhale when your legs are lifted up.
12. Side sit-ups
Number of groups: 15 times.
Exercise muscle groups: abdominal, core and hip flexors.
Action points: tighten the abdomen and keep the upper body straight.