Penguin exercises for weight loss

       Penguin rocking action 1:

　　Lie face up on the ground, with your arms up at your sides, your legs bent, and the soles of your feet in contact with the ground. Lift your head as high as possible so that your torso is 6 to 10 inches off the ground.

　　Penguin swing action 2:

　　Try to reach your right foot with your right hand. Return to the starting position, always keeping your torso off the ground, and repeat on the other side. Strengthening exercises: slowly move your heels away from your body to increase your range of motion.

　　Vertical lifting action one:

　　Lie face up on the ground, put a chair behind your head, grab the two chair legs with both hands, straighten your legs upward, and relax your feet.

　　Vertical lifting movement 2:

　　Contract your abdomen and lift your buttocks up as high as possible, 6 to 10 inches off the floor. Hold for two seconds, then return to the starting position.

　　Strengthening exercises:

　　Tie a 2-pound sandbag to each ankle to make your abdominals work harder during the exercise.