1. Abdominal muscles are activated for 20 seconds.

Shoulders slightly off the ground.

The mandible always clings to the neck and shrinks the neck.

Upper and lower hand vibration

Press your lower back to the ground.

Lie flat on the yoga mat with your feet together.

Bend your knees and lift your legs, while lifting your hips slightly.

2。 Plate support15s

Bend the elbow, and the forearm and forefoot support the ears, shoulders, hips, knees and ankles in a straight line.

When holding the hand, press the forearm towards the foot and press it hard to the ground.

Toes are pulled forward to resist ground friction.

3. Abdominal tumbling 10 times

Put your hands next to your ears and keep your elbows open.

Roll the shoulders and upper back off the ground with the strength of abdominal muscles, pause at the highest point, and slowly return to the starting position.

Bend your knees and keep your legs shoulder-width apart.

When stepping on the abdomen, keep your lower back close to the ground.

4. Roll your belly and touch your knees 15 times.

Put your hands on your thighs, roll your shoulders and upper back off the ground with the strength of your abdominal muscles, and slowly return to the starting position after your hands touch your knees.

Lie flat on the yoga mat with your knees slightly apart and your feet steady.

When touching your knees, keep your lower back close to the ground and keep your arms straight all the time.

Bend the stick for 20 seconds.

Both legs and abdomen contract at the same time, the body bends slightly and then returns to its original position.

Sit back on the ground with your hips on the ground and your arms extended back.

The abdominal muscles of both legs are slightly flexed, tightening and stabilizing the body.

6. Bend one leg at each end 12 times.

Keep your calves parallel to the ground when you lift your knees, and stretch your hands forward when you get up.

Lie on the mat with your knees bent and your arms straight.

The other leg can't leave the ground

7. Pedal in the air for 20 seconds

These legs are at an angle of 30 degrees to the ground.

Lie on your back on the yoga mat with your arms close to the ground.

The back waist is always close to the ground.

Bend and stretch your legs alternately-feel like you are pushing your bike back as slowly as possible, and avoid kicking your legs hard.

8. Abdominal stretching for 30 seconds

Hold your upper body 7 feet with your hands, stretch your abdomen and hold your chest out.

Lie prone on the yoga mat with your legs completely close to the ground.