STEP1: lying forward
The whole body is lying on the ground, legs are straight and close together, arms are stretched in the direction of the top of the head, and the palms face up. Then use the body to apply force, legs and arms stretch up at the same time, shoulders, head, back and legs are off the ground, keep this position for a few seconds, then relax, slowly lie down.
STEP2: Side extension
The elbows are bent, the lower arm is used to hold the ground, the hands are clenched, the legs are straightened backwards, and the front half of the soles of the feet are held on the ground, and the width of the shoulders is widened, so that the whole body stretches out and is parallel to the ground. Then lift up your left arm to the height of your shoulders, with your elbows facing outwards, while the whole body is propped up slightly, and the left and right sides are interchanged to make the lateral body support.
STEP3: push up the leg
The elbows are bent, the fists are clenched in both hands, the lower arm is used to support the ground, the legs are stretched back, the toes are supported, the whole body is lifted off the ground, and the hips are not lifted up. Then, on the premise of this posture, alternately put on the left and right feet, and the movements of lifting and lowering each time are as gentle as possible.
STEP4: Unilateral stretching
With both legs bent down, the upper body leans forward and the arms are stretched straight on the ground, so that the upper body is parallel to the ground and the legs are at an angle of 90 degrees. Then kick the left leg back at the same time, raise the right arm forward, and both are parallel to the ground, the diagonal arms and legs are stretched, and then redo the redo.
STEP5: supine and hip
The legs are close together and knees, lying on the ground, the buttocks, back waist, back, shoulders, head are fully in contact with the ground, and stretched the whole body, holding the ground with both hands. Lift your hips up slowly, and connect the pelvis obliquely to the upper and lower body. The thighs are in line with the upper body. At the same time, your hands are close to the thighs, straighten your arms, and finally slowly lower your hips and resume your supine position.
STEP6: sit ups
Lying on the ground, knees and legs together, arms bent elbows, holding the back of the head with both hands, while inhaling force from the abdomen, so that the upper part of the back is raised slightly upwards, leaving the ground, and then lying down, so Repeat several times.
STEP7: flexion and extension legs
Lying on the ground, face up, legs raised upwards, hips off the ground, hands on the ground to maintain balance, legs together, the feet naturally stretch forward, the legs are 90 degrees right angle. Then curl the pelvis in the direction of the upper body, and let the thighs close to the abdomen and chest. It is best to touch it. The calves and thighs are still 90 degrees, and the legs and arms should not be forced.
STEP8: Lifting the hips and lifting the legs
The legs are knees supine, the buttocks are lifted up, so that the upper body and the thigh are in a straight line, and the thighs and the calves are at 90 degrees. The whole body and the ground form a right triangle, and the arms are held on the ground. Then bend the hip joint and lift the knees to the upper leg, so that the upper body and the thigh are at 90 degrees, and the angle between the legs and the legs is unchanged.
STEP9: Tightening the waist up
Straighten your legs, lie on the ground, bend your elbows, hold the back of your head with both hands, straighten your left leg to the right, twist your waist, and then lift up the back of your head, head and shoulders off the ground, After the left and right swaps, the action is slowly completed.
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