1.双腿盘卧

1. legs and plates

锻炼部位：臀部、双腿。

Exercise part: buttocks, legs.

身体左侧侧卧，两腿伸直，左手肘和左前臂支撑身体重心，右腿膝盖弯曲放在左大腿前，同时右臂放于右腿弯曲的膝盖上，左腿尽可能地往上抬，如图所示，然后慢慢放下左腿，每天做20次抬腿训练，然后换另一边重复练习。

Lie on your left side with your legs straight, your left elbow and forearm supporting your center of gravity, your right knee bent in front of your left thigh, your right arm on your right knee bent, and your left leg lifted as far as possible, as shown, then slowly lower your left leg, do 20 leg-lifting exercises a day, then repeat on the other side.

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2.双臂环绕

2. arms around

锻炼部位：背部、手臂。

Exercise part: back and arm.

双腿分开略宽于髋部，膝盖保持柔软，臀部保持不动，左臂伸直举过头顶向右，同时右臂向左，如图所示，臀部以上向前倾斜平行于地面，然后2个手臂交换练习，每个手臂各做20次练习。

The legs are slightly wider apart than the hips, the knees are soft, the hips are still, the left arm is straight over the top of the head to the right, and the right arm is to the left. As shown, the hips are tilted forward and parallel to the ground, then the two arms are exchanged, each arm doing 20 exercises.

3.单膝向前

3. single knee forward

锻炼部位：双腿、臀部、背部、手臂。

Exercise parts: legs, buttocks, back, arms.

双腿跪在地上，双臂伸直，背部和头部保持水平，然后慢慢抬起左腿，不要高于臀部的高度，如图所示，做20次上下抬腿练习，然后换另一只腿重复练习。

Kneel on your knees, arms straight, back and head level, then slowly raise your left leg, not above the height of your hips, as shown in the figure, do 20 leg-raising exercises up and down, then repeat on the other leg.

4.扎马步

4. lad

锻炼部位：大腿、背部。

Exercise part: thigh and back.

开始扎一个左腿在前，后退在后的马步，保持左大腿与地面平行，膝盖弯曲，提高手臂双手搭在肩膀两侧，如图所示，尽量保持这个姿势，靠后背仂骨的力量让身体往左、往右运动，然后做向左、向右侧身练习，这个为一套动作，每天做20套，然后换腿重复练习。

Start with a left leg forward and back horse step. Keep your left thigh parallel to the ground. Bend your knees. Raise your arms and hands over your shoulders. As you can see, keep this position as far as possible. Keep your body moving to the left and right with the strength of your back. Then do left and right exercises. Do 20 sets a day and repeat exercises after changing legs.

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5.臀部抬起

5. hip lift

锻炼部位：大腿、背部。

Exercise part: thigh and back.

平躺在地上，膝盖弯曲，双臂伸直放于身体两侧，同时双脚也平放在地上，然后慢慢抬起臀部，保持肩膀和膝盖在一条直线上，如图所示，慢慢回到起始姿势，做20次臀部抬起练习，最后快速做10次这样的练习。

Lie flat on the ground, knees bent, arms straight on both sides of the body, feet flat on the ground, then slowly raise the hips, keep the shoulders and knees in a straight line, as shown, slowly back to the starting position, do 20 hip lifting exercises, and finally do 10 such exercises quickly.

6.腰腹挺起

6. waist and abdomen straighten up

锻炼部位：腰腹、手臂。

Exercise part: waist abdomen, arm.

坐在地上，膝盖弯曲，双脚平放在地上，手臂呈90度放于身体两侧，收腰腹同时背部向后倾斜45度，右臂向前伸直，如图所示，保持这个姿势，同时左臂向前向后运动20次。

Sit on the ground, knees bent, feet flat on the ground, arms at 90 degrees on both sides of the body, waist and abdomen at the same time back tilt 45 degrees, right arm straight forward, as shown, maintain this position, while the left arm forward and backward movement 20 times.

7.双臂环绕

7. arms around

锻炼部位：手臂、肩膀。

Exercise parts: arms and shoulders.

双脚站立，膝盖放松，双臂向外伸直，手腕弯曲，同时膝盖弯曲，双臂向前向后坐环绕动作，如图所示，向前环绕20圈，向后环绕20圈。

Stand with your feet relaxed, your arms outstretched, your wrists bent, and your knees bent. Sit back and forward with your arms around you. As you can see, circle 20 circles forward and 20 circles back.

8.单膝跪卧

8. kneeling on one knee

锻炼部位：腰腹、手臂。

Exercise part: waist abdomen, arm.

双膝跪在地上，双臂垂直于地面，背部保持水平，然后左膝盖往胸腔方向慢慢移动，如图所示，右腿大腿保持垂直，做20次练习，然后换腿重复练习。

Kneel on your knees, arms perpendicular to the ground, back level, and then move your left knee slowly toward the chest. As shown, keep your right thigh perpendicular, do 20 exercises, then change your legs and repeat.

9.剪刀腿

9. scissors legs

锻炼部位：双腿。

Exercise part: legs.

双腿伸直坐立，向后微微倾斜，前臂和手肘支撑身体重心，让你的小腿做成剪刀腿的姿势，左腿略高于右腿，如图所示，然后换右腿上左腿下重复练习，直到你的小腿发酸位置，双腿交换练习，每天各做20次。

Sit with your legs straight and lean slightly backwards, with your forearms and elbows supporting the center of gravity. Make your legs scissors, with your left leg slightly higher than your right leg, as shown. Then change the upper and lower legs of your right leg and repeat until your calves are sore and your legs swap 20 times a day.