Method: Stand upright, separate your feet, raise your arms, and bend your elbows slightly. With your left hand pointing up and your right hand pointing down, your body is tilted to the left. Then the right hand turns upwards, the left hand turns downwards, and the body tilts to the right. So repeated. Time: 30 seconds.
2. Knees and knees: Strong back and hips into thighs.
Method: Separate your feet, bend your knees slightly, tighten your abdominal and gluteal muscles. Slowly bend your knees and hold your knees down to this position for 2 seconds, then stand until you begin your posture. Repeated 5 times. The whole process: 30 seconds.
3. Flexion control: Exercise calf muscles to improve leg flexibility.
Methods: 1. Separate feet, legs straight, hands naturally attached to the buttocks. Back straight, bend forward from hip joints. Keep this position count from 1 to 15.
2. Further flexing, grab the calf with both hands. Keep your legs straight, do not hold your knees tight, and try to touch the ground. Keep this position count from 1 to 10. The whole process time: 30 seconds.
4. Body side leg lift: adjust the hip joint.
Method: 1. Start the posture, support the floor with both hands, squatting on the right knee, and straighten the left leg to the side of the body.
2. Lift up, drop straight left leg and do it 4 times. Change your right leg to do it again. Repeat each leg more than two times. The whole process is 30 seconds.
5. Kick back: Exercise the buttocks, thighs, abdomen and upper back.
Method: 1. Hands straight arm support, knees down. Bow. The left knee moves to the tip of the nose.
2. Then raise your head while kicking your left leg back and forth to reach a height that is both comfortable and accessible. Instead, move your legs toward the tip of the nose and then kick back upwards. Repeated 12 times. Do the same for the right leg. The whole process time: 30 seconds.
6. Side pressure leg: Improve the inner contour of the thigh.
Method: 1. The right hand and forearm support the body, lying on the right side. Place your left foot on the ground in front of your right leg.
2. Raise the right leg 15 times. Do it again. The whole process time: 30 seconds.
7. Riding in the air: Exercise your legs and make your abdomen flat.
Method: Supine, lower back, support the body with your elbows, knees with your right leg, move toward your chest, then reach into your legs, stay 15 centimeters from the floor, bend your left leg, and move your chest. Do not arch back, so continue to alternate flexion and extension, like a bicycle. The whole process time: 30 seconds.
8. Back arch: Improve the shape of the abdomen so that the waist is curved.
Method: 1. Supine, knees, feet steady ground. After placing your hands.
2. Lumbar dorsal arch up, hold this position for 2 seconds, then lay flat and repeat 5 times close to the ground for 4 seconds. The whole process time: 30 seconds.
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