1. Lie on the mat, slightly raise your head and back, put your fists on the back of your head, put your wrists close to your ears, bend your legs 90 degrees, lift your feet slightly off the ground, and lift your upper body and legs with the strength of your abdomen at the same time, so that your elbows can return to their original positions after hitting your knees (be careful that your head, back and feet can't touch the ground). Repeat this for 30~60 times, and pay attention to breathing as soon as possible.
2. Lie on the mat on the right side, with your head and shoulders slightly raised. Hold your right hand (the one near the ground) close to your right ear with your fist. Stick your wrist on your right ear, with your left leg slightly bent and your right leg slightly away. Bend the upper body and left leg to the middle with the strength of the abdomen, and the right leg is still attached to the ground, so that the right elbow will return after touching the left knee (the head and shoulders cannot touch the ground, and the left leg leaves the right leg). Repeat this for 20~40 times.
These two movements are best combined with dynamic music, which can make your body more energetic, and the faster the better, but if you find that your breathing has not slowed down or stopped, your body will feel sore after completing one set.
Diet, because protein is the main component of muscle, the intake of protein will make the effect of exercise better. In addition, we should drink more water and take in carbohydrates to ensure adequate physical fitness.