Kneel on your knees, your thighs are perpendicular to the ground, your hands are on the ground, your arms are perpendicular to the ground, your chest is down, try to be close to the ground, and repeat for 8 times; Sit on the ground, bend your knees up, put your hands back, then leave your hips off the ground and keep your knees up until your neck is parallel to the ground. Repeat 8 times.

waist

1, lie on your back, knees bent to your chest, thighs perpendicular to the ground, arms stretched to the left and right, shoulders and hands on the ground. Turn the trunk to the right, touch the ground with your right knee, and keep your arms still; Then the torso turns left, the left knee touches the ground, and the arms are still. Repeat 10 times.

2. Lie on your back, hold up the pelvis with your palm to support the lower body and waist, straighten your toes, and touch the ground with your back, head and arms. The left and right feet alternately stretch and bend to the head, keeping the knees straight, and do it 12 times continuously.

hips

1, lie on your back, inhale, and let your muscles contract as much as possible when your hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale, slowly lower your body, and feel that every spine is relaxing. Repeat 5 times.

2. Kneel with both hands and feet, inhale, bend over, head backwards, make your forehead face your knees, and move your right knee close to your forehead.

Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. Repeat 20 times on each leg.

Extended data

If someone's knee hurts, kneel on the soft bed and exercise slowly, and soon get used to it, and then the knee doesn't hurt. You can lose weight by walking on your knees. Kneeling leads qi and blood to the legs and knees. Women always complain that all the fat is on their thighs. Indeed, this is a pile of rubbish, not muscle. At this time, we need to introduce new qi and blood to absorb and discharge garbage, so kneeling can reduce thighs.