bridge type

1, lie flat, knees bent, feet apart, lie flat on the ground, hip width apart, arms at your sides.

2. Lift your hips off the ground until your body is in a straight line from your shoulders to your knees.

3. 15 times is 1 group, the group ends, and each group has a rest 1 minute.

Chest and knee extension

1. Lie flat with your knees bent and your feet flat on the ground.

2. Pull one knee to your chest with both hands, keep this posture for 5 seconds, and then return to the initial position.

3. Change the other leg to do the same action, alternately 8~ 10 times each.

Lower back rotation extension

1 Lie flat with your knees bent and your feet flat on the ground.

2. Put your shoulders on the ground and gently turn your knees to your side.

Hold for 5~ 10 seconds, return to the initial posture and change your body.

Do the same action alternately for 8~ 10 times.

Side leg lift

1, lying next to you

2. Raise the thigh by 40 ~ 50cm and straighten it.

3. Hold for 2 seconds and repeat 10 times.

4. On the other side of the body.

Cat stretching

1. Put your hands and knees on the ground and arch your back.

Pull the navel toward the spine.

2. Slowly relax your muscles and let your abdomen droop to the ground.

3. Return to the initial posture and repeat 8~ 10 times.

45-degree sit-ups

1, lie flat, knees bent, feet flat on the ground, feet width apart from hips.

Put your hands behind your head and take a deep breath.

3. Gently lift the head and shoulders 5 cm off the ground to keep the neck and spine in a straight line.

4. Hold for 5 seconds, then return to the initial position and repeat 10 times.