The first action is to bend your knees and roll your belly. When we practice this movement, we need to raise our legs, keep our thighs vertical, and keep our calves at 90? Keep your thighs and calves still, sleep on your back, put your hands on your sides, exhale to make your abdomen feel tight, and your shoulder blades leave the ground.
At this time, it is necessary to have an abdomen. When inhaling, the back will slowly return to the ground and repeat this action 6 times. When exhaling, the abdomen will contract, the upper body will lift slightly, and the body will lie down slightly when inhaling. Breathing plays a key role in this movement. In this training process, your legs should be stable, and your abdomen should be closed when you go up and relaxed when you go down. After six groups, put your feet down to rest and adjust when exhaling.
The second action is the supine stretching adjustment action. When doing this, the body is supine, and the body is supine on the mat. When lying on your back, straighten your arms and adjust your breathing. When inhaling, cross your arms across the sky, lift your hands toward your head, and lay your elbows flat on the ground.
Palm up, close your eyes, rest, lift your fingertips slightly, abdomen in, and breathe at the same time. When exhaling, the abdomen sinks to the ground due to heat, and when inhaling, the abdomen is in a relaxed state due to heat. When exhaling, the abdomen is slightly retracted, the abdomen is inward, and the next breath is made. The arms cross the sky and fall back to the sides.
The third action is to lie on your back and lift your abdomen on your straight leg. In this action, when exhaling, your feet are straight, your feet are facing the sky, your thigh muscles are closed, and your thighs are not allowed to swing from side to side. Put your hands together, keep your fingertips close to your legs, tighten your lower abdomen when exhaling, and lift your back off the ground.
When inhaling, your back leans on the ground, when exhaling, your abdomen is lifted, when exhaling, your abdomen is contracted, and your thighs are contracted. When inhaling, you can gently fall down, so that your shoulders are suspended as much as possible to cooperate with breathing. Finally, during breathing training, your fingers touch your calves, inhale and relax, and your knees and soles slowly lean to the ground.
The fourth movement is to open and close your legs on your back. This action requires pressing your hands on the ground, raising your legs to the sky, tightening your thighs and keeping your back perpendicular to the ground. When inhaling, your legs spread slightly to your sides. When inhaling, put your hands around your legs and repeat this action. One group was performed for 5 groups 15 minutes, and the legs were opened when inhaling.
When exhaling, put your legs together. In this process, the lower abdomen will continue to contract and the stomach will feel some pain. When you exhale, your legs are up. When you lift your leg with the help of the medial thigh muscles, you can obviously feel the tightening of the medial muscles. Finally, when breathing, put your legs together and stretch out into the sky. When exhaling, bend your knees and slowly put your legs on the ground.
The above actions are very effective for the muscles of the waist and abdomen, and can also exercise the whole body. These actions can be carried out at home, which is very convenient. If you are a busy person, you can exercise at home during the break, and you can train according to the above methods. If you have enough time, it will be better to take equipment to the gym.