1
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Cat style allows you to lift your hips generously
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You may be embarrassed, but it will allow you to complete back muscle and shoulder core muscle exercises easily and perfectly
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Action tips: landing on all fours, eyes staring at the floor, neck relax
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Breathe, arch your spine up, lift your legs up when you exhale, collapse your back, raise your neck and look ahead
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2
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This is a classic Pilates rectus abdominis movement
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If the “whole boat” is too difficult, try bending your knees or supporting your upper body with your hands
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Action tips: sit on the yoga mat, gently tilt your upper body back, breathe slowly, and lift your legs together
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The legs are 45 degrees from the ground, and the knees can be bent for beginners
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Hold for 15-30 seconds and repeat after rest
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3
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The Classic Yoga abdominal movement
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Action tips: support the body sideways, balance the hands, if the left hand supports the ground, support the right foot; if the right hand supports the ground, support the left foot
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Hold for 15 ~ 30 seconds and then change sides (if you don’t understand the picture, ask re Lian Jun, this action is strange to describe!) 4
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Although there are many basic contractions, sit ups can tighten rectus abdominis and reduce flexibility
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But this classic sport still has its benefits
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Make sure the neck supports the head
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Action Essentials: bend your legs after lying flat
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Put your palms on the back of your head, elbows out
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When inhaled, the sternum and thigh contact, knee and forehead contact
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Return to the flat position when exhaling (remember to bend your legs)
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Repeat 10-15 times
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5
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This is a more complex sit up, which will be deepened on the basis of the exercises listed above
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Action tips: lie flat on the floor and lift your legs up
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The left leg is slightly bent, and the right leg is straddled on the left leg
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As you inhale, support your neck with your hands on your head and your elbows to the ceiling
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When exhaling, the legs, head and chest return to the starting position
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Repeat 10-15 times alternately
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