Action one
1. Open your legs, keep your back straight and bend your body to the right.
Spread your legs and straighten your back. Raise your left hand, put your right elbow on the ground behind your right foot, and bend your body to the right.
Key points: when doing movements, you can focus on tight lines, which can improve the efficiency of muscle use and improve the effect of tight body lines.
2. The left hand is up, the right hand is extended forward, and the body is bent to the right.
Spread your legs wide, raise your left hand, extend your right hand to the front of your body to your fingertips, and bend your body to the right. Focus on stretching the left side of the body.
Point: Stretch the joints as much as possible.
Action 2
1. Raise your hands horizontally on your chest and stand with your feet back and forth.
Hold the fitness ball on your chest with both hands, keep your back straight and look ahead. Stand with your feet apart, with your left foot in front and your right foot behind.
2. Inhale, bend your legs and turn your waist and arms.
Inhale and slowly bend your knees so that your thighs and calves are at right angles. At the same time, lift the right heel, slowly turn the waist and arms to the right, stop after turning right, keep this posture 15 breaths, and then slowly turn back to start the action. Then change your left foot back and repeat the exercise with your right foot. Repeat 10 times on each side.
Action 3
1. Raise your left hand and extend your right hand forward.
Bend your body to the right, with your legs wide open, your left hand up, your right hand reaching forward to your fingertips, and bend your body to the right and stay still.
2. Stretch your hands to the side, bend your body to the side and stay still.
Bend your body to the right and stay still, and extend your right hand to the right. Keep your back straight and your legs open. The right hand also extends to the right.
3. Turn right and keep your hands straight.
Turn right and face down. Put your hands straight in front of your body and spread your legs.
4. Keep your hands straight and turn your body back to the front.
Turn your waist back to the front and return to the action of 2. Be careful not to arch your back or retract your legs inward.
Swing your legs while opening your feet, you can adjust the pelvis skew and achieve the effect of tightening and relaxing your thighs. Straightening the back also has the effect of tightening the abdomen.
Action four
1. Stand naturally, stand on the elastic belt with your feet and hold both ends of elastic belt with your hands.
Stand naturally, with your feet on the elastic band and your hands on both ends of elastic belt. Bend your hands, put your elbows on your shoulders, bend your knees slowly, keep your back straight, keep your eyes on the front and keep breathing normally.
2. Inhale, straighten your knees and stretch elastic belt.
Inhale, straighten your knees, stretch elastic belt, keep this action 15 breaths, then return to knees and repeat the exercise 10 times.
Action five
1, lie on your back, put your feet on the fitness ball, put your palms on the ground, and tighten the muscles of your legs and waist and abdomen.
Lie on your back, put your feet on the fitness ball, put your palms on the ground, and tighten your leg and waist and abdomen muscles. Keep your body diagonal and breathe normally.
2. Inhale, slowly bend your knees, step on the fitness ball with your feet, and lift your thighs and hips.
Inhale, bend your knees slowly, step on the fitness ball with your feet, lift your thighs and hips, and support the ground with your hands. Keep this action 15 breaths. Slowly put down your feet and return to the starting point. Repeat the exercise 10 times, or until your legs are tired.
Action six
1. Lie on the fitness ball on your left side, hold the ground with your left hand, hold your hips with your right hand, bend your left foot, and keep your right foot straight.
2. Inhale, exert your right foot, lift it, keep breathing normally for 20 times, and then put down your right foot and change it to your left foot to repeat the action.
I hope my answer is helpful to you, come on!
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