Equipment: Mat, Seat

Method/Steps

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1

Plank

Lie flat, bend your elbows and support yourself on the ground with your shoulders and elbow joints perpendicular to the ground, your feet planted on the ground, your body lifts off the ground, your torso is extended, your head, shoulders, hips and ankles remain on the same plane, your abdominal muscles are tightened, and your pelvic floor muscles are tightened, your spine is elongated, and your eyes look down, maintaining even breathing.

Do 30 seconds per set, with 30 seconds of rest between each set, for a total of about 6 sets

2

Sit-ups

Sit-ups can better exercise the abdominal muscles, and sit-ups can also not damage the back, so I also recommend it. You can use the action of the sit-up to do a simple sit-up, but you don't need to get up, you can just touch your ankles with your hands. Sit-ups are suitable for beginners who lack exercise and have insufficient abdominal and waist strength. After mastering the waist and back strength, you can practice sit-ups

3

Push-ups

I believe you are not unfamiliar with it, it is effective for exercising the chest, arms and back. It is recommended to do 20 reps per set, with 2 minutes of rest between each set, and continue to do it, gradually increasing the amount according to your personal ability. You can also put your feet on the bed/chair, press your hands on the floor, to increase the difficulty of push-ups and strengthen the training

4

Gymnastics

Gymnastics is a cardio exercise, characterized by a continuous period of medium to low intensity whole-body movement, mainly exercising the cardiovascular function of the practitioner, which is the foundation of aerobic endurance. For women, gymnastics is a very good way of exercise, and a lot of sweat will be produced without a strong exercise volume. You can find video tutorials on the Internet to learn.

5

Knee Lift

With your legs close together stand upright, step your left foot back until your right knee is bent to 90 degrees, your left knee almost touches the ground. Repeat with your right foot. Increase the difficulty: Hold your knee lowered for 2 seconds, maintain the posture for 2 seconds.

6

Wall Sit

This exercise way is called 'wall sit' for short. Lean against the wall, your legs spread to the width of your shoulders, about 2 feet away from the wall, bend your knees to let your back slide slightly, maintain it for 10 seconds, then bend your knees until your back is in the 5 positions, each position maintain 10 seconds. You can also increase the difficulty according to your own level, each position maintain 15 to 30 seconds.

7

Precautions

.Before exercising, you need to simply move first, such as jumping or stretching.

.Drink 300ml of water before exercising, which helps with detoxification and weight loss.

.Exercise according to the physical fitness of the exerciser, do not over-exert yourself.

.If you find this article helpful, please like it. Wish you can soon get the figure you want.

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