1, hip leg push-ups
Kneel on the bed, open your arms shoulder width, put your hands on the bedstead, and put your wrists in a straight line with your shoulders. The two calves overlap and the center of the body is placed on the pelvis. Exhale, bend your elbows and bring your chest close to the bedstead. Exhale, return to your original position and straighten your elbows. Repeat 15-20 times and work 3 times.
2, leg lifts sit-ups
Lie on your back on the bed, put your legs together on the bedstead, and your knees form a 90-degree angle. Put your fist between your chin and your collarbone. This will make the strength more concentrated on the abdomen during exercise. Inhale and raise your upper body as high as possible. Exhale slowly and lower your torso. Repeat 15-20 times, ***3 rounds.
3. Lift your legs up and down
Lie prone on the bed, pelvis on the bed, legs outward, legs open as wide as hips, toes straight. Lift your legs with the strength of your waist, hips and legs and keep breathing naturally 10- 15 seconds. Then put it down. Repeat 3 times. Lower your legs slowly, don't put them down to the ground at a time. Lift them into the air three times, and then slowly put them down. If you find it difficult, you can start with one leg lifting.
4, prone side leg lifts
Lie on the bed, bend your elbows, palms down, support your body with your forearms and toes, and your abdomen will contract inward. Your head and spine must be in a straight line. Breathe naturally for 20 seconds, while keeping moving, and do it three times. Then lift one leg to one side, keep breathing naturally for 20 seconds, and do the same for 3 times. The left and right legs alternate and repeat.
5. Lie on your back and stretch your legs
Lie on your back with your legs together, then lift and straighten one leg, grab your ankles with both hands and pull them to your chest, slowly exhale and inhale, and keep breathing naturally 15-20 seconds, then put down your legs. The left and right legs are alternately repeated and divided into 3 groups.
Step 6 stretch the pelvis
Lie on your back on the bed with your legs together and your toes straight. Fold one leg, grab the ankle with both hands and stick it to your chest. Natural breathing 15-20 seconds, repeat 3 times. Then alternate your legs and repeat. This action can strengthen the pelvic muscles and reduce the fat on the inner thigh.
7. Sitting sideways
Sit on the bed with your right leg straight and your left leg bent against your hips. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and raise your head.
8. Bridge
Lie on your back with your legs shoulder width apart, bend your knees, and fix your feet at the bottom like the characters "1 1". Then lift your hips off the bed, straighten your hands to the bottom and hold your chest out at the same time. Gently lift your chin and look at the sky.
9. Torsion type
Sit on the bed with your back straight and your legs straight, then bend your left leg, put your left foot on the right side of your right leg, support your left hand behind your back, grab your left ankle with your right hand, and twist your body to the left and rear.
10, caterpillar variant
Kneel and sit on the bed, grab the bedstead with both hands, then lean forward, lift your hips away from your legs, tilt up, and don't stick your chest to the ground to form a cat-like action and stretch your muscles. Then slowly spread the chest to the ground, and help the blood circulation of the spine through the opening and closing of the shoulder position. Finally, relax and let your waist and shoulders down.
1 1, dance style
Grab the bedstead with one hand, then grab the ankle of the same leg with the other hand and lift that leg. Lean forward slightly and raise your legs as high as possible.