1. Hips, thighs and calves
Legs together, knees slightly bent, upper body straight. Knee to hip height, then put down your legs and stretch back, being careful not to touch the ground. This action should be done in 3 groups, and each group should be repeated 15 times.
Function: Good warm-up exercises are very effective for the whole leg, buttocks and back.
Tip: Move slowly and keep your muscles in a state of tension. Pay attention to the degree of knee bending, and you should always be able to see your toes during the whole movement.
2. waist and thighs
Lie on your side, feet backward, knees, hips and shoulders should be in a straight line. Hold up your upper body, with your elbows directly below your shoulders. Keep your shoulders still, try to lift your hip bones and then put them down. This action should be done in 3 groups, and each group should be repeated 12 times.
Function: The muscles of the waist and outer thighs can be well exercised.
Tip: You should always consciously pull down your shoulders and try not to shake them back and forth.
3. Hips and thighs
Lie flat, with your back down, your knees bent, your feet on the ground, and the parts below your knees should be close together. Lift your hips up, keep your shoulders on the ground, and when the hip bone reaches the highest point, clamp your knees hard.
Function: The muscles in the buttocks and inner thighs will become firm and firm.
Tip: Be as slow as possible and as hard as possible.
Pay attention to the abdomen
Lie flat, lift your legs and keep your calves level, just like sitting in a chair. Hands crossed behind your head, elbows outward, upper body off the ground. Lower your upper body, rest your knees on your chest, and then lower your legs. This action should be done in 3 groups, and each group should be repeated 10 times.
Function: Exercise the whole abdominal muscles to the maximum.
Tips: Pay attention to inhaling and abdomen in the whole process.
Pay attention to the abdomen and waist
Lie flat, lift your legs and keep your calves level, just like sitting in a chair. Put your hands together and put them on your chest. Turn your waist and hands into an animated circle at the same time. Turn your waist as little as possible and keep the rest of your body still. This action should be done in 3 groups, each group 10 turns, 5 turns in each direction.
Function: Let you have a charming waistline. The ventral muscles are fully exercised, and the upper abdomen and lower abdomen are also exercised.
Tips: Pay attention to inhaling and abdomen in the whole process.