The above 7 movements, for beginners, simple and easy to understand, a chair waist belly legs are practiced to! 1, chair lunge: action is very simple, put the chair, the right foot on the chair, put the body down squat until the left foot is 90% after getting up, unilateral do 12, and then change the other side is also 12. 2, chair lunge knee leg: the left foot on the chair, the right leg up, 90% of the return to the original, one side to do 12, and then the other side is also 12. 3, leg extension: this action is easier, hands on the edge of the chair, the left foot back up, and the floor level can be, and then the right foot, 12 on one side. 4, supine top hip: the part above the chest lying on the chair, hands grasping the edge of the chair, so that the hips as far as possible to lift up until the body level. This action is repeated 12 times. 5, chair V sit-ups: this action and the previous action slightly different, looks very similar, but in doing this action when the leg action is the same, but the upper body as far as possible to bend forward, the action repeated 15 times. 6, chair lift legs: sitting on a chair, legs together, and then raised to the level of the head position. This action is repeated 15 times. 7, prone curl: feet on the chair, hands flat on the floor, in a push-up position. Let the hips lift as high as possible, and then back to the original state, 12 after rest.