1, supine leg lifts:

Step 1: practice on the front side of the leg, lie on your back and lie flat on the mat, with your legs together perpendicular to the ceiling, inhale and lift one leg, exhale and slowly fall and move in the opposite direction.

Step2: This exercise is suitable for girls with muscular legs, and the stretching effect will be better. You will also feel the tightening of your lower abdomen. Be sure to persist.

Step 3: Practice 15 times for each leg, in groups of about 4-5.

2, stovepipe swelling:

Step 1: Sit on the floor with your knees bent. At this time, let the waist, shoulders and ears be in the same straight line, and then consciously set up the pelvis. Put your hands up to shoulder height.

Step 2: When inhaling, stretch your hands forward to the front of your body. At this time, you should be careful not to bend over when doing the action. You must straighten your back to do it.

Step3: While exhaling, as if touching your back with your elbow, pull your shoulder blades closer to your back and open your chest with force.

Step4: While inhaling, your upper body leans forward and your elbows cross in front of your body. Then, it is best to repeat actions 3 and 4 15 times, and each repetition is a group. If this group of actions is repeated for 2 groups, the weight loss effect of the upper body will be better.

3, high strength stretching:

Step 1: Kneel down, put your hands and knees on the ground, stretch your left leg forward, touch your heel on the ground, hook your toes hard, move your hands forward slowly, and lengthen your spine toward your toes. 1 min.

Step2: Take back the body, keep the left leg straight, open the instep forward and turn left, the outside of the foot touches the ground, the sole of the foot is vertical to the ground, and the center of the foot is right.

Step 3: Move your hands forward slowly, and lengthen your spine toward your toes 1 min.

Function: It can strongly stretch all the muscles around the calf, deeply relax the tense calf, and make the spherical calf muscles gradually become long fusiform, especially suitable for people with muscular physique to do calf and ankle shaping exercises.