1, lie flat and walk in space

Lie flat on the yoga mat, with your back slightly raised and your legs crossed upward, just like ballet. Remember to straighten your legs. The action lasts for 45 seconds. It is recommended to do 50-60 groups at a time.

2, weight-bearing sit-ups

Lie on your back with your hands and legs tilted up. Hold dumbbells (mineral water bottles filled with water) with both hands, tuck in your abdomen, bend your legs 90 degrees, stretch your hands forward and touch your toes.

Step 3 stretch your back

Lift your legs, make a 90-degree right angle, lift your back, and try to touch your toes with your hands. The action lasts for 45 seconds. It is recommended to do 20-30 groups at a time.

Step 4 bend your legs and abdomen

This method of bending legs and abdomen exercises the lower abdominal muscles. First, keep your upper body still, put your hands on your sides and bend your legs back to your abdomen. When your legs are down, your legs are straight and your feet don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.

5. Lift your wrench.

Lie on your side, supported by your legs and ipsilateral arms, and lift your stride upward. The action lasts for 45 seconds, and it is recommended to do it 20-30 times each time.

6, squat+abdominal torsion

Legs are shoulder-width apart. Hold dumbbells (mineral water bottles filled with water) with both hands and put them on your chest. Squat down, twist your body to the left when you get up, and lift your right knee close to your chest. Repeat the squat, twist your body to the left when you get up, and lift your left knee close to your chest.

7.v-shaped bracket

Lift your legs off the ground, support your whole body with your hands and hips, and do stretching exercises with the strength of your abdominal muscles to bring your chest and knees together and stretch. The action lasts for 45 seconds. It is recommended to do 20-30 groups at a time.

8. Mountain climbing

Legs on the ground, legs bent 90 degrees. Keep your left leg still and your right leg close to your chest 15 seconds. Quickly restore the right leg to its original position, and change the left leg for 15 seconds.

9. Lateral stretching

Stand up and raise the dumbbell (mineral water bottle filled with water) above your head with one hand. Hold your head as high as possible, bend your body to one side and touch your toes with your other hand. Then take it back and switch it to the other side.

10, side bracket

One-sided flat support, thin abdomen and buttocks, keep the body in a line and raise the buttocks. Slowly bend to open the thigh and bend to open the upper arm at the same time. Then restore and repeat for 30 seconds, and then switch to the other side.