I. Contraction of large muscles is the main focus
Put your feet on a chair and lay your body on the floor on your back. Exhale slowly while looking at your belly button and lift your upper body. Touch your elbows to your knees and focus on your abs. 10 times for one set, do 2 sets.
Stand in a natural position, flip your arms while bending your knees to 90 degrees to the music, then straighten and move up and down. This action is very effective for the legs. 20 times as a group, do 2 groups.
Second, strengthen the muscles that are less used on a regular basis
Cross your arms and stand with your back straight. The right foot forward a large step, the weight on the right foot, the left knee on the ground for 10 seconds, stand up and straighten the legs, this exercise has a strong thigh effect. 10 times as a group, left and right to do 2 groups each.
Cross your arms and stand with your back straight. The left foot to the side of a large step, the weight left and then retracted, to have a sense of rhythm, so you can contract the inner thigh muscles. 10 times as a group, left and right to do 2 groups each.
Lie on your back on a bed or table, hold a bottle of 1.5 liters of water in each hand, and lift it from your head upwards. After the arms are fully extended and then raised upwards. Note that the elbows do not open, 10 times as a group, left and right to do 2 groups each.
Three, strengthen the effect of exercise
Lie on your back on the floor, legs raised to 90 degrees with the floor, hands under the hips. More use of the abdominal muscles of the lower abdomen, raise the legs high. 8 to 10 times as a group, do 2 to 3 groups. Abdominal exercise is more strenuous, so you can adjust the number of times according to physical strength.
Lie on your back with your knees up and both hands at the side of your body
Lie on your back with your knees up and both hands at the side of your body. Feet on the ground, starting from the hips, lift the legs up, taking care not to let the heels leave the ground. This action has the effect of contracting the legs and raising the hips. 8 to 10 times as a group, do 2 to 3 groups.
Clamp the phone book with both feet
Sit on a high chair (with the back of the chair) where the feet do not reach the ground. Clamp both feet on the phone thin, clip high to parallel to the floor, and then put down. This action can make the upper thighs tight. 8 to 10 times as a group, do 2 to 3 groups.
