Home body shaping training
Knee tuck and single leg Glute bridge
- Lie on your back on the yoga mat, flex your legs, step on the ground with your left foot, and hold your right knee with both hands, keeping it close to your chest.
- Exhale, do a single-leg glute bridge, tighten the hip muscles; inhale, return to the starting position.
- Repeat the above process, complete the prescribed number of times, and switch to the opposite side.
groups, 15 groups on each side.
Abdominal curls + glute bridge
- Lie on your back on a yoga mat, with your legs bent and your hands on your sides.
- First do a reverse crunch to tighten the abdomen, then return to the action, and then do a glute bridge to tighten the buttocks.
groups, 15 in each group.
Plank support + twist
- In a plank position, support your elbows on the yoga mat, tighten your core, and keep your back straight.
- Turn your hips and turn to one elbow support, point the other hand towards the ceiling, then restore the action and perform on the other side.
groups, 15 in each group.
elastic band - lunge - curl
- Stand with your legs front and back, step on the elastic band with your front feet, grab both ends of the elastic band with both hands, and touch the toes of your back feet to the ground.
- Exhale, do a lunge, and at the same time do a curl with both hands against resistance; inhale, return to the starting position.
groups, 15 in each group.
Elastic band - squat
- Step on the elastic band with both feet, open shoulder width, grasp both ends of the elastic band with both hands, bend your elbows and place them on your shoulders.
- Inhale, bend your knees and hips, and sit down with your buttocks; exhale, stand up against the resistance of the elastic band, and tighten your buttocks.
groups, 15 in each group.
Bulgarian Squat
- Stand with your left foot supported, place your right foot on the chair behind you, tighten your core, and keep your back straight.
- Inhale, bend your knees and hips until your left thigh is parallel to the ground; exhale, return to the starting position, and tighten your buttocks.
groups, 15 groups on each side.
END
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