Grinding bean type
Action points: sit on the ground, legs straight, back straight, toes up as far as possible. Beginners should put mats and blankets under your hips. Bend forward slowly, you can put the yoga rope on your feet and hold the rope head with both hands, which will make your toes up and help your legs straighten!
butterfly
Action points: Sit flat on the ground, bend your knees, keep your feet close to the inner thighs, keep your legs close to the ground as much as possible, keep your back straight, and lean forward slightly. Beginners can put a yoga rope around their feet and hold the rope head with their hands to help them lean forward!
thunder and lightning
Action points: lie on your back, bend your knees and feet to the ground, keep your arms straight up, palms up, and your waist off the ground. If a beginner's feet can't reach his hips, get closer. You can put a blanket under your shoulders to avoid pulling your back.
Cattle flour variant
Action points: Sit flat on the ground, bend your knees, put your left foot next to your right hip, your right leg on your left leg, your right foot next to your left hip, keep your back straight, put your left elbow on your right elbow, and cross your hands in front of your face. If beginners can't put their feet on their hips, stick their feet near their hips or the soles of their feet on the ground, and put their heels on the outside of their thighs.
Stick to these actions, and the slimming effect will not be bad!
I think the answer is useful, welcome to adopt it ~