1, stand on your feet against the wall
This action is to put your legs together, close to the wall and buttocks, without gaps. Lift your toes and stay still. Generally, you can obviously feel the stretching feeling on the back of the leg in a few minutes, and the abdominal suction effect is better. This is a good stovepipe action, which can straighten your legs.
2. Riding a bike in the air
Just lie down and imagine that you are riding a bike. After cycling back and forth for a period of time, you will feel pain in your legs and stomach, and then take a rest and continue this action, which is of great help to thin thighs and small stomach.
3, supine leg lifts
Abdominal force, lift your legs, and don't completely land your feet when you put them down. This action is suitable for a small belly. If you feel abdominal pain, it means that you are doing the right thing. This kind of action should be moderate, depending on your own situation.
4. Static gluteal bridge
Lift your body with your hips and keep it straight for 30 seconds. Slowly lower your hips and repeat this action back and forth. This action is suitable for shaping and stretching your hips and legs.
5. Hip and leg stretching
The front and rear legs are joined together. Keep your hands as straight as possible to support your body and feel the stretching of the front thigh and buttocks. Stretching exercise must be done after training, which can effectively prevent muscle soreness.
6. Abdominal stretching
Hold your body up with your hands, relax your shoulders and don't shrug. Feel the head stretched in the abdomen and lift it up as much as possible. By the way, stretch your neck and stretch with your breath.
After all the exercise, your legs will feel a little sore. In the process of leg lifting and stretching, we should pay attention to muscle stretching to avoid hurting our legs. Try to do what you can according to your own situation!