First, thin waist exercise

The first episode:

Lie flat, legs together, straighten your body and use the strength of your waist and abdomen. The back and hips are also straight up, away from the contact surface.

Then slowly put it down. The number of repetitions is measured according to one's ability.

The second episode:

Lie flat and put your hands behind your head. When straightening your knees, you can use the strength of your waist and abdomen to sit up and lie down. The number of repetitions can be measured according to one's physique.

The third episode:

Lie flat, lift your legs up with the strength of your waist and abdomen, and at the same time, lean forward, put your arms flat and bend your body. Try to make your arms and legs touch each other. You can decide the number of repetitions of each exercise according to your ability.

The above three groups of actions can be carried out separately or in combination. If you don't be lazy for 10 minutes every day, the slim waist in your dream will appear soon.

Second, abdominal calisthenics.

1, lunge leg press action

Objectives: Abdominal fat, triceps, buttocks and quadriceps.

Stand with your feet open, hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees. The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot.

Do left and right feet 16 times.

2, jumping action

Target: Abdominal muscles, buttocks and legs.

Stand with your feet open, hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot. When landing, put your feet together.

Do left and right feet 16 times.

Step 3 throw the ball

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Stand with your feet open, hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Pull your right leg out of lunge and swing your upper body to the right. Restore the posture of standing on your right foot and turn left.

Stretch your right arm diagonally (like throwing a ball).

Do 16 times in each direction.