Out of the bucket back to waist aerobics

1. the station on the ground, hips, legs apart, first from left to right to reverse the waist, body rotation, and then from the right turn to the left, the body rotation, left turn 20.

2. the station on the ground, legs apart, bend forward at the waist, first with his right hand to touch the left leg, and then using your left hand to touch the right leg, the touch 10 times

3. station on the ground, hips, waist forward before making changes, and then make the waist backward bends, and then to the left, right, curved, bent 5 in each direction.

4. lay on the bed, knees to chest, arms stretched out to the left and right.

Turning torso to the right, the right knee to touch the ground, two arm motionless; turning torso to the left, the left knee to touch the ground, two arm not movements. Repeatedly done 10 times.

5. back on the bed, double palmrest pelvis, up forward and back, foot tip straight back, head and arms fall to the ground.

Alternating left and right feet to the head of flexor, knees bent, continuous do not 15 times.

(The right to practice editing: longwin)

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