1. Lifting position of load-bearing leg 1: Prepare for action.

Landing on all fours, put a lightweight dumbbell on the inside of the left leg knee and bend the left leg to stabilize it. Tighten your lower abdomen and straighten your back.

Position 2: Lift your legs.

Press the hip muscles and lift the left leg so that the left thigh is the same height as the hip. Put it down, repeat 12 to 15 times, and switch legs.

Half-sitting up

Location 1: Ready for action.

Sit in a chair with your hands on the edge of the chair and your fingertips forward. Lift your hips and slide forward so that your body just leaves the chair and your knees are bent.

Position 2: Bend over.

Bend your elbow and sink a few inches (slide down against the edge of the chair). Keep your shoulders relaxed and your elbows bent back. Push your body to sit up again with both hands, because the starting position is repeated 8 to 10 times.

Raise the dumbbell horizontally

Location 1: Ready for action.

Hold a dumbbell in each hand, lean on the fitness ball, straighten your feet and tighten your abdomen. If you think this action is too difficult, you can put your knees on the ground to support your body. ) Put your arms on the fitness ball and palms up.

Position 2: Raise your arm.

Press the elbow into the fitness ball. Bend your elbow and lift the dumbbell to shoulder height. Lift slowly and control the whole movement. Finally, slowly put it down and complete the whole action.

Balanced stretching

Location 1: Ready for action.

Landing on all fours, arms perpendicular to shoulders, legs separated by hip breadth distance, knees on the ground. Keep your waist below your shoulders and your knees directly below your hips. Abdomen, stretching from the head to the spine and coccyx. Imagine you have a cup of tea on your back. You should keep your balance and don't let this cup of tea fall.

Position 2: Stretch

Inhale, stretch your right arm and left leg at the same time, and stretch your fingers and toes as much as possible. Hold for 2 seconds, exhale, and then slowly lower your hands and legs. Repeat 5 times, change your left arm and right leg before doing it. Don't forget the cup of tea on your back when stretching, and keep your back steady.

5. Sit-ups

Location 1: Ready for action.

Sit on the fitness ball, with your hips and half your back resting on the fitness ball. Roll the fitness ball until you find a position that makes your back feel comfortable. The more your spine leans against the ball, the more comfortable you will feel. The more stretched your posture is, the easier it is to keep your balance. ) Put your hands on your thighs.

Posture 2: Curl your body.

Lift your back off the fitness ball and bend your body so that your ribs are close to your pelvis. The upper body should also be curled up, stretching muscles from the back to the neck, chin to the chest and navel to the inside.

Keep your hips and lower back in contact with the fitness ball. Relax and repeat the action. If you want to exercise more muscles, you can increase the twisting action to the left or right.

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