First, the abdomen touches the leg.

1, lie on your back on the exercise mat and put your hands straight at your ears; Bend your knees shoulder width and tap the exercise mat with your toes. The abdomen is pressed down and the back waist is close to the floor.

2. Exhale and abdomen, shoulder off the ground, lift to the distance between chin and chest about a fist, stretch your hands forward and touch both sides of your calf; Lift your feet until your thighs are vertical to the ground and your calves are parallel to the ground. Pause for 3-5 seconds, inhale and return to posture 1.

3. Each cycle 1-2, 10- 15 times, rest 15 seconds, and repeat for 3 rounds.

Second, turn to the side kick

1, lie on your back on the sports mat and put your hands together under your head; Kneel with your feet together, lift your thighs to the ground, and lean 45 degrees to the right.

2, exhale and abdomen, straighten the upper part of the calf, and relax the toes. Pause for 3-5 seconds, inhale and return to posture 1.

3, unilateral cycle 1-2 sequence, each side 10 times, rest 15 seconds. One round is left and right, and three rounds are repeated.

Third, kick in the air.

1, lie on your back on the sports mat and put your hands together under your head; Lift your feet until your thighs are vertical to the ground, your knees are above your pelvis and your calves are parallel to the ground.

2. Exhale and abdomen, and straighten your right leg at 45 degrees perpendicular to the ground. Pause for 3-5 seconds, inhale and return to posture 1.

3. Cycle the sequence of 1-2, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.

The above three groups of movements cooperate with eating, so that the back will not become warped when kicking. If the lower back is uncomfortable, you can add a towel under your waist to change your movements.