Leg extension in sitting position

1 Sit in the chair.

Extend your left leg forward.

Bend forward and reach your toes until you feel a slight stretch.

Hold this position 15 to 20 seconds.

5 slowly return to the starting position

6 Change to the right and repeat the above actions.

7 Repeat 3 times on each side.

Abdominal push-ups

1 Lie flat with your hands flat on the floor, shoulder height.

Slowly lift your shoulders off the ground with your hands until you feel a slight stretch.

When trying to extend further to the waist,

Increase your range of activities by exhaling.

The goal is to repeat it five times.

Platform entry

1 Lie prone with your forearms supported on the mat.

Push the abdomen, lift the body and relax the forearms and toes.

3 Hold the supporting posture 10 second.

The goal is to repeat this exercise 5 to 10 times.

When ready, in increments of 10 second, by increasing

Support plate time increases strength.

Hip bridge

1 Lie on your back with your knees bent, your feet flat and your arms at your sides.

When you start to lift the pelvis off the ground, support it with your heel.

Hold this position for 2 to 3 seconds until the upper body and thighs are in a straight line.

Then slowly return to the starting position.

The goal is to repeat 10 times.

Lie on your back and lift your legs.

1 Lie flat with your legs straight.

Slowly lift your legs off the ground with your abdominal muscles and let your lower back.

Arch from the floor while keeping your arms straight.

3 slowly put your legs back to the starting position.

Relax rope-moistening muscles

1 Put the foam shaft under your thighs and put your hands behind your back.

Lift your hips off the ground, sink your shoulders and tighten your core.

3 hand and core force drive the foam shaft to roll.

The hamstring muscles behind the thighs are fully relaxed under the rolling of the foam shaft,

Keep breathing steadily and evenly during the process.

Superman style

1 Lie on the ground with your arms straight forward.

Keep your head level and lift the opposite upper and lower limbs.

3 hold for 2 seconds, then put it down and do the opposite exercise.

4 Both sides 1 move to 1 group, and complete 3 groups.