In the first movement, let's do a little warm-up exercise first. First, we bend over, with our right hand on the ground and our left hand on our waist. The right leg and calf are bent at 90 degrees to the thigh, and the left leg is straight. Toe on the ground. Then do the ups and downs. We try our best to use the strength of the waist and abdomen for ups and downs. When the right side is finished, we do the same action on the left side, one group on each side, one group 15 times.
In the second movement, we take the posture of sit-ups, with our hands on our heads, our thighs raised and our calves bent 90 degrees. Then we do it with the strength of the waist and abdomen, and we start doing sit-ups.
We will do this action in two groups, each group 15 times. This action will be a little difficult at first, but it will calm your stomach and let the fat in your stomach burn together.
The third action. Let's repeat the first action. Remember to do both. Each group 10 times. This is a good action to make his waist and abdomen hot.
In the fourth movement, we sit down first, put our hands on the ground behind us, lean back, and then lift our legs. If we don't move, we will move our legs to the right, then push them out and back to our chest, then push them out and back. This is a complete action.
We need to do this action in two groups, each group 12 times, which is the strength needed for the waist and abdomen.
The fifth action, lie down first, put your head in your hands and lift your legs straight. Cross your legs, remember not to cross your legs during this process ~ We have to do this action in two groups, each time 12- 15 times.
In the sixth movement, we still hold our heads with our hands. First, we lift our left leg at 90 degrees to the upper body. Then lift your right leg at 90 degrees to your body. Now put down your left leg, then put down your right leg.
Note: legs must be straight. You can't put them between your feet when you put them down. You should keep a certain distance from the floor when you put them down. We have to do this action in two groups, each group is about 6- 10 times.
The seventh action is to lie prone on the floor, and your weight is supported by your toes and forearms. Bend your arms and put them under your shoulders. It should be noted that the elbow joint and shoulder joint should be at right angles to the body. Be sure to keep your body straight ~ We have to do this action for more than 30 seconds ~
The eighth movement is to do a prone position on the floor, supported by toes and forearms, and twist the body to both sides. Touch your hips as close to the floor as possible, and the range can be larger. But keep your body straight. We do a group about 15 times.
In the last movement, the cat's limbs are kneeling, and the hands and legs are slightly separated. Keep your abdomen forward and remember to change your breathing in the process. Let's do three groups, each for more than 30 seconds.