The correct way is to choose the action that suits you, so that you can complete it with good quality and quantity and achieve good results. So we will share a set of less difficult body-shaping movements, which are very suitable for beginners, but it is not easy to make standards.

Action 1: Kneel flat and support for 45 seconds.

The arm is located directly below the shoulder, with elbows bent, legs bent, elbows and knees supported.

Tighten the waist and abdomen, the body is in a straight line from head to knee, and the calf is naturally straight back.

Action 2: Roll your belly 20 times.

Lie on your back, knees and feet on the ground, dress on the floor, and put your hands by your ears.

Keep your lower back close to the ground, and roll up your abdominal strength until the action peak stops.

During the exercise, the neck and arms just follow the body and do not participate in the initiative.

Action 3: Squat 15 times.

Stand with your feet shoulder width apart, your back straight, your core tightened, and your arms naturally droop.

Move your hips back, kneel down until your thighs are parallel to the ground, and get up and restore.

Keep your back straight all the way, keep your arms forward when you squat, and fall back when you recover, keeping your knees and toes in the same direction.

Action 4: Bend your knees to support your hips 20 times and change sides.

Side supports, lower elbows and knees support the body and tighten the abdomen.

Move your hips down to the top of the movement, pause for a while, and then lift them up.

Pay attention to keep your hips in the same plane as your body when you move up and down.

Action 5: Kneeling and push-ups for 20 times.

Kneeling posture, arms directly below shoulders, back straight, legs raised backwards.

Keep your back straight, bend your elbows and lean down until your chest is almost close to the ground, then straighten your arms and recover.