Group 1: Diagonal rotation
a. Sitting position. Bend both knees, feet apart at shoulder width. Spine is naturally vertical, arms are level with shoulders, fingertips are opposite each other in front of chest.
b, inhale, while arms open to the right side of the rotation of the upper body. Exhale back to action a, inhale and rotate to the right. Rotate left and right alternately 15-20 times.
Details tip: control the rhythm of breathing when rotating, the slower the better.
Group 2: classic lift
The most effective supination movements, especially rescue the abdomen. It looks so simple that you think you will do it long ago, but please pay attention to the details!
a. Lie flat on your back with your hands behind your ears. Bend both knees, feet apart at the same shoulder width.
b, exhale, lift the body upward, to the eyes can be flat on the knees can, inhale stay for a few seconds. Exhale and lie flat. Repeat the action 8-10 times.
Details: Eyes level on the knees, stay.
Group 3
a. Lie flat on your back. Back to the ground, arms flat on the sides of the body. Exhale and lift your legs upward, with your body at a right angle.
b. Inhale, stretch your legs out flat, 15-20cm off the ground, with the rhythm of exhalation and inhalation, exchange the left and right legs for 15-20 times in flexion stirrups.
Detail tip: 15-20cm
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