Exercise once a day, it is best to get up an hour later, when the muscles have enough 'awake'. If you want to get results faster, you can practice a few times a week aerobic exercise, brisk walking, running, cycling every 30 Minute exercise, 3 to 4 times a week, 90 minutes of aerobic exercise once a week.
Static group - supine, right knee flexor, right foot on the ground .Legs left straight .Love on the side of the body .Activated inhale, arms lifted off the ground.And then exhale, tighten the abdominal muscles, head , Neck, shoulder lift off the ground.After 10 seconds to restore repeat.Two legs turn flexion and extension posture.
Easy way: only abdomen, head does not lift off the ground.
Increase the difficulty: Straighten the legs in action also lift off the ground.
Sideways support - the left arm, left foot outside and right foot medial touch support, abdomen, body lift off the ground, from shoulder to tiptoe in line. Pause 10 seconds, repeat the repeat, both sides take turns doing.
Simple way: flexion to knee support.
To increase the degree of difficulty: After completing the side support, swivel, face to the ground into a single arm prone posture.
Half leg squatting - left leg bent slightly standing, right leg straight behind, toe touch. Arms side flat. Abdomen, pay attention to the left leg knee not to tiptoe. Body forward from the hip. Keep this Position, his arms palm inward moved to the front, while the right leg lift off the ground.Pause for 10 seconds, left leg standing after the reduction repeated.
Easy way: hind foot toes always touch the ground.
Increased difficulty: the back foot in the action has always been lift off the ground 3? 6 inch.
One leg swallow balance - standing on his left leg, his right leg straight in the back, his right foot lift off the ground .Language on both sides of the arms, palms down. Abdomen, from the hip before leaning upper body, while hind legs as possible lift Hold this position for 10 seconds, repeat after restoration, complete one set and change to the other side.
Easy way: the body is not leaning forward when the hind legs are lifted off the ground.
Increase the difficulty: After the completion of action into the body into the side of the support. Restored repeat after 10 seconds.
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