First, pedal in the air.

Lie on your back, put your back on the ground, support your body with your elbows, bend your knees with your right leg, and move to your chest. Then stretch your legs and keep them off the ground 15 cm, while bend your knees with your left leg and move to your chest. Don't hunch your back, it's like pedaling a bike.

Time: 30 seconds.

Function: Exercise legs and flatten abdomen.

Second, kneel down.

Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times.

Time: 30 seconds.

Function: Strengthen the strength from back and buttocks to thighs.

Third, puppet action

Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly.

Time: 30 seconds.

Function: Exercise upper arm and waist and abdomen.

Fourth, side leg lifts.

1, start the posture, hold your hands on the ground, kneel on your right knee, and straighten your left leg to the side;

2. Raise and lower the straight left leg 4 times. Change your right leg before you do it. Repeat each leg more than 2 times.

Time: 30 seconds.

Function: Adjust hip joint.

Five, leg press lying on his side.

1, the right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg;

2. Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.

Function: improve the contour of the inner thigh

Sixth, the back arch

1, lie on your back, bend your knees and stand on the ground with your feet firmly. Put your hands behind your head;

2. Arch your back upward, keep this position for 2 seconds, then lie flat on the ground for 4 seconds and repeat 5 times.

Time: 30 seconds.

Function: improve the shape of abdomen and make the waist curve.