1, waist and abdomen muscle group exercises

Stand with your feet shoulder width apart, tighten your abdomen, step forward with your left leg, put your hands in front of your shoulders and pass through the tension rope. Keep your body still, inhale, and twist your body from the inside out with the strength of your waist and abdomen. Repeat 10 times.

Stand with your right leg, your toes slightly outward, your knees slightly bent to your toes, your upper body leaned forward 90 degrees with your hips as the axis, and your left leg bent. Put a tension rope around your left foot, exhale, and push your left leg back hard until your thigh is straight and on the same plane as your body. Inhale and return to your original position. Repeat 5 times, alternating on the other side.

Stand with your feet shoulder-width apart, step on the rope, straighten your upper body, tuck in your abdomen, bend your elbows, put your hands in front of your shoulders and cross the tension rope, exhale, bend your hips and knees so that your thighs are parallel to the ground, inhale and return to your original position. Repeat 5 times.

Stand with your feet apart in a lunge, step on the rope with your right leg slightly bent, touch the ground with your toes slightly bent, center of gravity between your legs, bend your elbows, put your hands in front of your shoulders, cross the tension rope, inhale, slowly lower your body, bend your right knee until your thighs are parallel to the ground, exhale and return to your original position. Repeat 5 times, alternating on the other side.