Lie prone on the ground, bend your elbows on the armpit side of the ground, spread your legs as wide as your hips, and put your instep on the ground.
Inhale, tighten your abdomen and buttocks, hold your elbows, lift your head, shoulders and chest off the ground, bend your upper body and raise your head.
When exhaling, relax the sphincter and lower the upper body. After repeating for 3 times, lie on the ground and have a rest.
Practicing this action often can help you increase your vital capacity and exercise your waist muscles.
2. Bow style
Lie on the ground, fold your legs to your hips, and hold your calves and calves with both hands.
When inhaling, tighten your abdomen and buttocks, lift your limbs forcibly, hold your breath and feel the tension between your shoulder blades. When exhaling, slowly lower your limbs.
In situ. Repeat it several times.
This action can enhance erector spinae, increase vital capacity and effectively improve abdominal muscle strength.
3. Magpie posture
Stand still, legs slightly apart, and then shoulders straight forward.
Inhale, slowly lift your heels and put your weight evenly on your toes.
Keep your eyes on the front, bend your knees slowly, and use the strength of your thighs and calves to maintain balance. After holding the action for 20 seconds, return to the original position and repeat twice.
This action can help you improve your heart and lung function quickly, and then help you enhance your concentration.
4. Locust type
Get on the ground, put your arms behind your back, and make fists with your hands. Legs apart and hip width, instep stretched straight. Exhale and gently lift your legs. When inhaling, tighten the sphincter and lift the upper body.
This action can promote digestion, stimulate the chest and expand vital capacity.
5. Arch bridge type
Lie on your back with your legs shoulder width apart, knees bent, heels close to your hips, hands bent, and backhand on your shoulders.
Exhale, slowly push your hands and feet to the ground and let your back and hips go up. Keep breathing at 5- 10, then slowly lower it, return to the original position, and repeat for 3 times.
This action can strengthen the muscles of limbs and back, and help to activate heart and lung function.
6. Dance style
Stand with your right leg, bend your left knee backward, slowly lift your left foot upward, grab your left leg tibia with your left hand, and lift your right arm forward. Tighten the abdomen and take a deep breath. When exhaling, extend your right arm forward, fingers like lotus fingers, and extend your left leg upward.
This action can enhance vital capacity, improve balance ability, and also have a good effect on losing weight in the lower body.