Exercise 20 minutes a day weight of 20 kg weight

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A: body articles
1: Open the hands shoulder width, arms straight and support from the body, keeping your back, hips and legs do not bend like a straight line, toe stays.
2: Keep in step 1 position, then lifted up one leg for 15 seconds, note that the knee can not bend, slow down and back leg.

II: lower abdomen and thighs articles
1: The hip side of light sitting in a chair, legs stretched forward close together, toes pointed. Abdominal strength to maintain body balance, pay attention not to bend the upper body.
2: toes pointed, alternating legs swing up and down, knees bent, keeping his legs always in the straight state. Repeat this movement 20 times.

C: hip Posts
1: Open the legs shoulder width, hands on the ears, keeping upper body straight and the hip.
2: Keep in step 1 position, squat down the body, hips slightly backward tilt, 15 times as a group, repeat the 2 groups

IV: abdominal Posts
1: lying supine, hands on ears, legs and thighs lifted up into a 90 degree angle.
2: The legs do not move, lift head, do sit close to the thigh of its take shape. 15 times as a group, repeat the 2 groups.

V: lateral abdominal Posts
1: to take a side, back straight, bend your ear right hand, left hand on the right side of the abdomen.
2: Keep in step 1 position, while lifting his head close to the waist, attention can not bend back. Repeat 20 times and back to the right