Sit on the mat, put your left foot on the outside of your left leg, your right foot on the inside of your right leg, place your hands on the ground behind your body, and swing left and right 20 times.

Continue as above, lowering your legs to the left. Hold your hips with both hands, push your hips forward to stand up, lift your hips off the ground, land on your knees, push your hips forward, exhale and lower your hips, repeat 15 times.

Continuing with the previous step, inhale and stand up straight, push your hips forward, extend your left arm and raise it upward. Exhale, lower your arms and body downward, repeat 15 times

Continue as above, practice on the opposite side. Lower your legs on the right side. Hold your hips with both hands, push your hips forward to stand up, lift your hips off the ground, land on your knees, push your hips forward, exhale and lower your hips, repeat the exercise 15 times.

Continuing with the previous step, inhale and stand up straight, push your hips forward, extend your right arm and raise it upward. Exhale, lower your arms and body downwards, and repeat the question 15 times

Squat on the mat, spread your ten toes widely, and let the balls of your ten toes compact the ground evenly. Lift your heels upward and let your buttocks sit on your heels. Your buttocks cannot leave your heels.

Kneel and stand on the mat, hold your hips with both hands, press your ten toes on the ground, lift your heels upward, sit on your buttocks on your back heels, kneel on the ground, want to touch your knees, push your knees forward and pull them back, keeping your buttocks always Sit on your heels and feel the activation in the front of your calves.

Hold your hips with both hands and bend your hips slightly. Alternate toe kicks left and right, repeat 15 times Repeat the penalty kick with left and right heels 15 times First put the ball with your right foot, then put the ball with your left foot, right up and down, 15 times Go up to the ball with your left foot on the opposite side, left up and down 15 times.

Lifting the knee and retreating from the ball;

Put the ball on the heel to find the buttocks

After putting your legs on the ball, jump down and bend your knees

static squat

Turn the ball over, first put one foot on the ball and step on the middle of the ball, stabilize the other foot, keep your feet shoulder-width apart, hold your hips with both hands, bend your hips, toes forward, heels back, back and forth 15 times, Hold your hips with both hands, use your left hip and left thigh to exert force, step to the left, to the right, alternating left and right 15 times Squeeze your abdomen and step on the ball in circles 15 times Engage your core and engage your abs. Lift the pubic bone and curl the coccyx.

Place your upper hand directly under your shoulder, stretch your left hand forward, extend your fingertips far away, push your right leg back steadily, and do the same exercise on the opposite side 10 times each

Hold the ball on both sides with both hands, come to downward dog, alternately move the left and right feet to the back of the ball, bring the ball to the chest with both hands, exhale and drop the ball downward, repeat 15 times

Hold both sides of the ball with both hands, jump a big step back with both feet at the same time, then jump forward behind the ball, and lift the ball up with both hands. Repeat 15 times

side angle stretch

lunge stretch

galloping horse

cat pose