Side waist
Movement focus: lean against the sofa handle, extend your body outward easily, pause for 5 to 10 seconds and then switch sides, do it 3 times in turn.
Stretching parts: left and right side waist.
Waist rotation
Action focus: sit on the front of the sofa, knees together, upper body twist in the opposite direction, each time maintain 10 seconds and then do 3 times and then switch sides.
Stretching parts: left and right side of the waist muscles.
Back stretching
Action focus: hands on the back of the sofa, arms as straight as possible, the chest out, each time to maintain 15 seconds after rest, repeat 3 times.
Stretching parts: back muscles.
Rear hip
Action focus: front foot bent knee thigh flat, back foot straight knee down, body leaned forward, hands straight pull sofa side handle, action to maintain 10 seconds after the side to repeat 3 times.
Stretching parts: the rear muscles of the buttocks.
Lift the buttocks and shrink the abdomen
Action focus: the same sitting sofa front, hands holding the sofa handle, feet together and bend the knees upward, each lift 1 time stop 2 seconds and then put down, back and forth 10 times.
Stretching parts: front abdominal and hip muscles.
