First, lie on your back on the mat, bend your knees, and your thighs and calves are at a 90-degree angle. Put your hands on your sides and slowly lift your hips. At this time, your shoulder joint, hip joint and knee joint are on a diagonal line, and then slowly lift up. The feeling is that the two hip joints are lifted, then slowly lowered, and the tightening is controlled for one or two seconds.

Second, lie in bed, let people sit behind your feet to help hold your ankles and lift your upper body. Then you overlap your calves, that is, your heels touch your hips, and your body bends back. This action is helpful to the calf, the back of thigh (biceps femoris) and gluteus maximus, and has the effect of lifting buttocks.

Third, lie on your back on the bed, slowly lift your feet together, and slowly put them down when they are at 90 degrees to your body (don't bend your knees, don't use force on your shoulders and arms).

Stop at a place 30cm away from the bed surface, wait for 1 min, and do it 10 times.

PS: The initial stop time is about 15~30 seconds, and the time is gradually extended to 2 minutes.

Effect: It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.

Fourth, lie on the bed with your knees slightly bent and your head in your hands (inhale).

Hold your head with your hands, slowly lift your body out of bed, tuck in your abdomen and exhale, and stop for about 10 second when you reach the highest point. Slowly lay your body flat and continue to do it for 20 times.

Results: This group of exercises can strengthen waist modification, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.