Complete set of children's weight loss exercises and abdominal toning workout guide
Children's Weight Loss Exercises
Before doing the weight loss exercises, warm up for 3-5 minutes.
(1) Lie on your back, raise both hands above your head, straighten your legs, and hook your toes onto a fixed object. Then sit up 15-20 times.
(2) Lie on your back, with your hands at your sides. Raise your legs to a right angle with your body, then lower them smoothly, or raise your legs and lift your hips, trying to touch the area above your head with your toes. Repeat 15-20 times.
(3) Lie on your stomach, with your hands clasped behind your head. Lift your head and upper body as much as possible. Repeat 15-20 times.
(4) Stand with your hands clasped behind your head, feet stationary. Rotate your body from side to side as much as possible. Repeat 15-20 times.
(5) Stand with your hands on your hips, legs straight, upper body slightly leaning forward, and rotate from side to side using your waist as the axis. Repeat 15-20 times.
(6) Stand with a gymnastics stick held behind your head, legs straight. Lean your upper body forward and backward. Repeat 15-20 times.
(7) Stand with a gymnastics stick held behind your head, chest out, and squat 10-15 times.
The above exercises should be done once a day for 30 minutes each time.
8. Waist and Abdomen Shaping Exercises
(1) Leg Crossing: Lie on your back, hands behind your head, and alternately cross your legs as if walking. When crossing, place your left heel on your right toes, then move your right foot up, and then place your right heel on your left toes, continuing until your legs are at a right angle to your body, then slowly lower them in the same way.
(2) Leg Raises: Lie on your side, supporting your head with one arm, and straighten both legs. Raise one leg sideways, trying to make it perpendicular to your body, then slowly lower it. Repeat with the other leg.
(3) Waist Twists: Lie on your back, with your hands extended to the sides, forming a "cross" shape with your body. Twist your waist, moving one arm, making sure your elbow does not bend. Bring one hand to touch the other hand, with one shoulder raised, but the legs must remain still.
(4) Rotation: Stand with hands on hips and feet shoulder-width apart. Bend and rotate the waist to the left, front, right, and back. Rotate both clockwise and counterclockwise.
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