Part 26: Complete Set of Abdominal and Gluteal Exercises

Section 8: Twisting Exercises. Preparatory Position: Lie supine on the ground with arms relaxed, palms facing the floor, and right foot placed on the left thigh.

Begin the exercise: Keep your shoulders still, your hands in the same position, and your head relaxed. Begin by contracting your abdomen, swinging your right knee as far to the left as possible, moving it up and down 8 times. Then return to the starting position and repeat 4 times. Next, swing your right knee to the right. Do 2 sets on each side.

In the first section of Group C, sit on the ground with your arms extended behind your hips for support, and your legs straight and together. Alternately raise each leg upwards (without bending your legs), keeping your upper body upright and breathing naturally. Repeat 8-15 times.

The second section involves sitting on the ground with arms outstretched behind the hips. Alternately pedal up and down as if riding a bicycle, breathing freely. Repeat 10-20 times.

The third section begins with you sitting on the ground with your arms extended behind your hips. Keep your legs straight with your toes pointing forward. Spread your legs as far apart as possible, then bring them together, and then spread them apart again. Repeat this 20-30 times.

Fourth, lie on your back with your arms at your sides. Extend and bring your legs together with your toes pointing forward. Lift your legs and make circles in the air, making the movements as large as possible. Do 10 circles clockwise and 10 circles counterclockwise.

In the fifth section, lie on your back with your body straight, arms at your sides, and legs together. Then do 5 to 20 sit-ups.

In the first section of Group D, lie on your back with your arms extended straight up above your head. At the same time, keep your legs together and straight, raising them 15cm off the ground. Return to the original position and repeat 24 times. Breathe freely.

For the second section, lie on your back with your legs straight and together, hands under your head. Bend your right knee so that it touches your left elbow, then return to the starting position. Repeat with your left knee touching your right elbow, then return to the starting position. Do this quickly 13 times, breathing naturally.

In the third section, lie on your back with your legs together, bend your knees to your chest, and place your arms flat on both sides of your body. Push your right leg forward and straighten it 7cm off the ground, without letting your foot touch the ground. Quickly bring your right leg back to your chest and return to the original position. Repeat the above movements with your left leg. Repeat 12 times, and breathe naturally.

In the fourth section, stand with your legs wider than shoulder-width apart and arms extended laterally, palms down. First, bend forward and to the right until your left fingers touch your toes, while raising your right arm naturally, inhaling as you do so. Then return to the starting position, exhaling as you do so. Repeat on the other side, doing this 8 times.

In the first section of Group E, lie supine on the bed with your knees bent and feet flat on the bed. Place your hands on your abdomen and take deep breaths. Inhale while contracting your abdomen and exhale while expanding your abdomen. Repeat this 10-20 times. Then, rub your hands together to warm them and massage your abdomen until the area becomes red and warm. Do this once in the morning and once in the evening.

The second exercise involves lying flat on your back with your legs together and raised overhead, keeping your legs straight and your toes pointed. Your legs should form a 90° angle with your body. Hold this position for a few seconds, then return to the starting position. Repeat this 10-15 times.

The third section involves lying on your back on the bed with your hands at your sides. Raise both legs as high as possible and pedal them alternately as if riding a bicycle. Repeat this 10-15 times.

The fourth exercise involves lying on your back with your hands at your sides, legs straight and together, slightly raising your head and upper body and then lowering them. Repeat this 10-15 times.

In the fifth exercise, lie on your back on the bed with your body flat and your hands at your sides. Use your abdominal muscles to sit up and then touch your toes with your hands. Repeat 10 times.

In the first section of Group F, stand with your feet shoulder-width apart, hands on your hips, take a deep breath, and expand your chest as much as possible. Then exhale completely and contract your abdomen for about 6 seconds, then inhale again. Repeat 10-15 times.

The second section involves standing with feet shoulder-width apart, arms hanging down, and lifting the right leg straight up towards the shoulder, raising the hip as high as possible. Then, lift the left hip in the same way, alternating between left and right for 15-20 repetitions.

In the third section, hold your legs with both hands, lie on your back, curl up into a ball, lift your head off the ground, and swing it up and down continuously for 20 to 30 minutes.

In the fourth section, lie on your back with your legs bent and close to your chest, hands clasped behind your head, head off the ground. First, touch your right knee with your left elbow, then switch to touching your left knee with your right elbow. Do this 15 times with each elbow.

In the fifth section, lie on your back with both legs straight, hands clasped behind your head, head off the ground. Bend your right leg upwards, touching your right knee with your left elbow, while keeping your left leg straight. Then repeat with your left leg bent upwards, touching your left knee with your right elbow, while keeping your right leg straight. Perform this back-and-forth motion as if pedaling a bicycle. Maintain a stable center of gravity and avoid swaying your body. Gradually increase the speed.

Section 6: Stand with your legs apart and arms hanging naturally. Reach your left hand over your head and touch your right ear while tilting your body to the right as far as possible. Then return to the original position. Repeat 15 times on each side.

(4) Buttock slimming exercises: The buttocks are a place where fat easily accumulates. If you are overweight, your buttocks will become deformed. In particular, women often lack physical exercise and their muscles are in a relaxed state for a long time. This not only makes them look clumsy, but also affects their body coordination and fitness.

Glute exercises can make the gluteal muscles firm, full, and elastic, while preventing fat accumulation and sagging. Specific methods are as follows.

In the first section of Group A, stand facing a wall with both hands on the wall. Alternately extend and raise each leg straight back, tapping it on the ground in a rhythmic motion until you feel tired.

The second section involves kneeling with legs together. Lean your upper body forward, extend your arms straight, place your hands on the ground, lift your head, and look straight ahead. Lift your left leg straight up and backward, using force when lifting. Return to the starting position and repeat with the right leg. Do this 15-20 times.

In the third section, kneel with your legs together. Lean your upper body forward, extend your arms straight, place your hands on the ground, lift your head, and look straight ahead. Raise your left leg straight back and upward, and extend it outward. Use your waist strength to swing the leg to the right, turn your head to the right to look at your left toes, and return to the original position. Alternate legs and do this 15-20 times.

In the fourth section, lie on your back with one elbow supporting your upper body and your hand supporting your head. Support your lower body with one leg, both legs straight and together. Straighten the non-supporting leg and forcefully abduct it outward (be sure to exert force when abducting), then return to the original position. Alternate sides and do 15-20 repetitions.

In the first section of Group B, stand with your legs apart and knees slightly bent. Swing your hips left and right in large movements, while simultaneously swinging your arms naturally to the left and right. Keep your toes still and move your heels back and forth. As you continue to swing (gradually squatting down while swinging), keep your body relaxed.

The second section continues the movements from the previous section, swinging the body higher and higher until you gradually stand up (you can raise your hands). Repeat 15-20 times.

In the third section, lie face down on the ground, supporting yourself with your elbows and your hands under your chin, keeping your shoulders parallel. Then, slowly lift your left leg up to the highest point, hold for 7 seconds, and then slowly lower it. Repeat 10 times, then switch to your right leg and repeat.

In the fourth section, lie on your right side and prop yourself up with your right elbow. Then, kick your left leg forward and swing it back forcefully, holding the position at the highest point for a moment. Repeat this 10 times, then switch sides and do the same. Remember to keep your toes pointed.

In the fifth section, spread your legs apart, make half-fist gestures with both hands, and gently pat your buttocks 30-40 times each time, twice a day, until the area feels warm.

In the first section of Group C, stand on the ground with your hands on your hips. First, straighten your left leg and lift it as high as possible, hold for 3 seconds, and then lower it. Then, straighten your right leg and lift it as high as possible, hold for 3 seconds, and lower it. Repeat this alternating motion 10-20 times on each leg.

The second section involves sitting on the ground with your feet together and knees bent and apart. Hold your left ankle with your right hand and your right ankle with your left hand to suspend your feet, rocking back and forth like a rocking chair until you feel tired.

The third section involves standing while holding onto something (such as a chair or wall), with arms straight, legs together and bent, slowly squatting down, with heels slightly off the ground, squatting all the way down and then slowly standing up. Repeat this 10 times.

In the fourth section, sit on the ground with your hands behind you. Keep your legs together and bend your knees. Bring your legs close to your chest, then lift them as high as you can, keeping your body from leaning back. Return your legs to the starting position, gradually increasing the speed. Repeat 20 times.

In the fifth section, sit on the ground with your hands supporting you behind you and your legs together. Then bend your knees and bring them close to your chest, keeping your upper body still. Swing your knees from side to side as they pass in front of your chest until you feel tired.

In the first section of Group D, support yourself with your arms on the back of a chair and swing your legs alternately backward and upward; or hold onto a wall and swing your legs alternately to the sides, repeating 20 times.

In the second section, lie face down, grasp the insteps of your feet with both hands, and push your chest back as far as possible. Repeat 15-20 times.

The third section involves supporting yourself on your arms while bending your legs and alternately pushing forward from side to side, gradually increasing the speed. Repeat this 15-20 times.

The fourth exercise involves lying on your side, grasping the instep of your foot on the same side with one hand, bending both knees and pushing them forward as far as possible. Repeat this 15-20 times, alternating between left and right sides.

In the fifth section, support your body with your right foot, grasp your left foot with your right hand and raise it as high as possible, extend your left arm naturally upward, straighten your chest, raise your head, and stretch your upper body as much as possible. Alternate between the left and right sides 10-15 times.

In the first section of Group E, sit upright with your legs slightly bent and your hands on your knees. Lift your right leg and slide it forward, then lift your left leg and slide it forward. Walk forward ten steps in this manner using your hips.

The second section involves sitting upright with legs straight and together, heels on the bed, and arms extended behind you for support. Turn to the left, shifting your weight onto your left hand, extending your right arm overhead. Then turn to the right, shifting your weight onto your right hand, extending your left arm overhead. Repeat this 10-15 times.

The third section involves sitting upright with your upper body straight, legs extended forward and feet pointing upward. Clasp your hands between your thighs, then bend your upper body forward, running your hands along your thighs and calves until you reach your ankles, then bring your hands back. Repeat this 10-20 times.

In the fourth exercise, sit on the bed with your legs crossed and hold a ball behind your back with both hands. Press your buttocks against the ball, keeping your hands on the ball for a count of 5, then return to the original position. Repeat 15-20 times.

In the fifth section, lie on your back with your hands behind your head, using your head and toes as support points, and lift your hips as high as possible, forming an arch with your whole body. Repeat 20-30 times.

Section 6: Lie face down with your arms bent and supporting your weight on the bed, and lift your head. Alternately lift each leg up, hold for 3 seconds at the highest point, and then lower it. Repeat 15-20 times.

Section 7: Lie prone. Extend both arms behind you, with your lower abdomen on the bed. Raise your head, chest, legs, feet, and arms as high as possible, like a jet plane, hold for 3 minutes, then lower back down and rest for a moment. Repeat the exercise. It is generally advisable to do 10 repetitions each morning and evening.