1.
Cat pose makes you generous with your hips up.
You may be embarrassed, but it will allow you to easily and perfectly complete back muscle and shoulder core muscle exercises.
Action tips: touch the ground on all fours, stare at the floor with both eyes, and relax your neck.
Breathe, arch your spine upward, lift your legs up when you exhale, collapse your back, and look up at the front of your neck.
2.
This is a classic Pilates rectus abdominis movement.
If the “whole boat” is too difficult, try bending your knees or supporting your upper body with your hands.
Action tips: sit on the yoga mat, gently tilt your upper body back, breathe slowly, and lift your legs together.
The legs are 45 ° to the ground.
Beginners can bend their knees.
Hold for 15 ~ 30 seconds and repeat after rest.
3.
The Classic Yoga Belly movement.
Action Essentials: support your body on your side and balance your hands.
If you support the ground with your left hand, support it with your right foot; If it’s the right hand, the left foot.
Hold for 15 ~ 30 seconds and change sides (if you don’t understand the picture, ask re Lianjun.
This action is strange to describe!) 4.
Although there are many basic contractions, sit ups can tighten rectus abdominis and reduce flexibility.
But this classic sport still has its benefits.
Make sure the neck supports the head.
Action tips: bend your legs after lying flat.
Put your palms in the back of your head and your elbows out.
Inhale with your sternum in contact with your thighs and your knees in contact with your forehead.
Return to the lying down position when exhaling (remember to bend your legs).
Repeat 10 ~ 15 times.
5.
This is a more complex sit up, which will deepen on the basis of the above-mentioned exercises.
Action tips: lie flat on the floor and lift your legs up.
Bend your left leg slightly and cross your right leg on your left leg (have you ever seen meditation or crossing your legs?).
When inhaling, support your neck with your hands on your head and your elbows to the ceiling.
When exhaling, the legs, head and chest return to the starting position.
Repeat 10 ~ 15 times alternately with both legs…