Action 1:

Lie flat on the mat, put your arms at your sides, lift one leg, put the other leg straight or bent on the ground, tighten your abdomen, keep your waist and back close to the ground, turn your thighs in circles when inhaling, stop at the starting point when exhaling, do it 4 ~ 6 times in one direction, and then turn around 4 ~ 6 times in the opposite direction.

Note: Don't circle your legs too much, and keep your hips stable and motionless.

Action 2:

Lift your upper body, lift your shoulders off the ground, straighten your left leg, bend your right leg, hold your ankle on the outside of your right leg, and hold your knee on the inside. Breathe 1 time to exchange legs, and repeat the above actions for 8 ~ 10 times on the left and right.

Note: don't relax your upper body, and your upper body is away from the ground.

Action 3:

Lift your upper body, put your knees on your chest, tighten your body, hold your knees with your hands, inhale and stretch your body, and exhale to return to your original state. It can be repeated 6 ~ 10 times.

Note: keep your upper body still and your shoulders off the ground. When you open your body and put your arms from the front to the top, when you retract, you will receive contraction from the side.

Action 4:

Hands and feet are fixed, legs are bent, left leg is in front, right leg is behind, one arm is supported when inhaling, and the whole body is straightened into a line, then slowly hangs down when exhaling, and then changes legs for practice.

Note: it is difficult to complete the action slowly and with control. You can rest on the ground with your elbows.

Two or three strokes panda belly becomes sexy belly

Of course, pandas are round and cute. If our stomachs are like pandas, that would be bad. Of course, it's not too late to start exercising.

Open your feet one and a half shoulder width, inhale and raise your hands to shoulder height. Exhale, lean forward 90 degrees, put your right hand in front of your left foot, stretch your left hand into the sky, and push your right finger forward with the strength of your abdominal muscles to keep breathing for five times. Take turns doing 3-4 rounds.

Point: Don't lean forward. The left arm and heel should be in a vertical line.

Keep your knees straight and don't bend.

This action should not be done by women during menstruation.

Put the fitness ball on the back waist and crotch to keep it stable. Bend your knees, and your calves are perpendicular to your thighs and the ground. Put your hands behind your head, inhale and lean back, don't stay, exhale and get up, let your navel sink and find the feeling of the ball. Ten times in each group, do three groups.

Key points: when you get up, take back your chin, pull up your body with the strength of abdominal muscles, and stick the abdominal wall on the lumbar spine as much as possible to empty the gas in the abdominal cavity.

Don't do it when there is obvious pain in the lumbar spine, and don't do it during the menstrual period of women.

Abdominal muscle exercise

Open your feet one and a half shoulder width, inhale and pull up your left arm, tighten your thighs on both sides, and keep your hipbone still. Exhale, the left hand is pushed to the upper right with the strength of abdominal muscles, the lower abdomen is adducted, and the left hand naturally droops. Alternate left and right and do 3-4 rounds.

Key points: when bending sideways, keep the whole body on a plane, don't bend over, don't move your hips forward or backward.

If you feel pain in the lumbar spine, it means that the abdominal muscles are not tight enough and the strength of the lumbar muscles is used.