Step 1: Bend down and lie flat on the mat, and naturally put your hands at your sides. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.

Step 2: Bend down with elbows down, put your hands on your chest, and support the ground with elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.

Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.

Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.

1 Sit on the edge of the sofa with elbows on the sofa, shoulders on the back of the sofa, and legs pedaling like bicycles. Do it 20-30 times depending on the personal situation from the perspective of legs and body.

Bend your arms and elbows 90 degrees and stick them on the sofa, straighten your legs and support the sofa with your forefoot. Keep your body level, abdomen in, and hips slightly upturned 15-20 seconds, and do it for 3-4 times. 3 Sit on the sofa with your legs together, and put a cushion on your chest with your hands to help maintain stability and keep your legs slightly bent to your chest at 65,438+00.