The simple and easy-to-learn "twisting" fitness method

　　1. Russian twist movement for the lower body

    Lie flat on the ground. Place your arms at your sides, close to the ground, palms facing up. 　Bend your knees and raise your hips to 90 degrees, and place your calves on the fitness ball. Swing your leg to the left, keeping your calf and leg socket in contact with the ball. Restore the position of the legs, use only the strength of the abdominal muscles to complete the movement, and try to avoid exerting force on the buttocks. Then, repeat the previous action to the right. When exercising, be sure to keep your head, back, and arms close to the ground.

　　2. Resistance band body rotation

　　Choose a fitness band with less elasticity and fasten it to a wall or tree. Adjust the distance between yourself and the fixed object so that the fitness band is just tight. Keep your legs and hips perpendicular to the ground. Draw an arc in front of you with your hands, and at the same time rotate your upper body 90 degrees to the left. After returning to the original position, rotate 90 degrees to the right. Pay attention to using your abdominal muscles to exert control. Keep your hip position unchanged during the movement.

　　3. Front lunge, leg press and twist

　　Feet shoulder-width apart. Take a big step forward with your right foot and lift the heel of your left foot off the ground. Keep your upper body upright. Hold an exercise ball with both hands stretched out in front of you. The left knee should not be more than 10 centimeters from the ground, the right knee should not cross the right toes, and the center of gravity should be between the two feet. The torso sinks, and the upper body rotates 45 degrees to the left first, then to the right, and repeats the previous action. During exercise, use the strength of your abdominal muscles to keep your hips vertical.