1, get down on the mat.
Or you can get your own bed.
I made it in bed.
But the mattress had better not be too soft)
Face down and put your hands 3 cm behind your ears.
2. Slowly lift the upper body with waist strength.
Put your elbows behind your ears and slowly leave the ground.
Pause for 3 seconds, look forward and don't lean back.
3. Slowly lower the upper body and return to the original squat.
4, can be repeated 20 times. (Efficacy: It can expand the back and eliminate back fat. )
Four-step thin waist exercise: lie flat, bend your knees, land your feet and put your fingers on your ears; After sit-ups, turn your upper body to the left (exhale to relax your shoulders at this time), then turn back to the front and lie down slowly. The action on the right is the same, and it is repeated 10 times. Lie on your knees: Lie flat with your hands flat on your sides and your knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times. Knee lateral bending: lie flat, hands flat on both sides, knees at 90 degrees. Press to the right side with the strength of your feet until it is 15 cm away from the floor, exhale, return, inhale again, and press to the left. Repeat 10 times on each side.