Action 1
Stand with your feet shoulder-width apart, sit back with your hips, tighten your core, and straighten your back
Hold the dumbbells with both hands, bend your elbows slightly, bend your knees slightly, inhale, and squat slowly
Place the dumbbells on the outside of your left knee, and rotate your upper body to the left at the same time
Exhale, slowly lift the dumbbells to the right over your head, and look in the direction of the dumbbells
Stand on tiptoes of your left foot, and then return to the starting position, 30-50 seconds per set
Exercise your calves, thighs, core, chest muscles and deltoids
Action 2
Just keep the key points of action 1 and switch to the right leg
Action 3
Lie on the yoga mat, stretch your legs, lift your heels off the ground, and keep your waist and hips close to the ground
Inhale, lift the dumbbells with both hands and place them on the front of your thighs Above, keep suspended
Exhale, tighten the core, slowly lift the head and shoulders, stay for 2 seconds, the lumbar spine should be close to the ground
If it is too difficult, you can bend your knees and step on the ground or reduce the weight of the dumbbells, 30-50 seconds a set
Exercise the core muscles, the front of the thighs and the iliopsoas
Action 4
Lie flat on the yoga mat, put your feet together and straighten them, hold the dumbbells in both hands and stretch them above your head
The body is in a straight line, inhale, tighten the core, and imagine that the navel is tightened toward the spine
Exhale, lift your legs and hands at the same time, legs about 30°-45°, the dumbbells can touch the ankles
The dumbbells are extended as far as possible to the top of the head, forming a "V" shape with the legs
Hands and feet do not completely touch the ground, 30-50 seconds a set
Exercise the core muscles, the front of the thighs and the iliopsoas
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