1. Lie down, lift your hips, face down, and lie in a chair without handles, keeping your legs hanging. When doing the action, the palm must be close to the ground, and then lift the legs back and forth. Remember, your knees need to be stretched, and your toes need to be forced.

2. Half squat and lift your legs, half squat in front of the chair, and put your hands back on the seat, which is the same width as your hips. Remember to point your fingers at your body. Bend your elbows, press your hips down to the floor, and lift your legs alternately. Pay attention to keep your feet straight and your shoulders at a distance from your ears.

3, air bike, sitting on the edge of the sofa, using abdominal strength to make the body lean back 45 degrees, and straighten your legs off the ground, then put your fists on your chest and elbows outward. Bend your legs to your body and swing your hands from side to side, just like riding a bike in the air.

4. Lie on your side and lift your legs. Lie on the upper side of the sofa with your head on your upper arm or supported by your hands. Then straighten your feet until you reach your toes. Keep your feet straight and repeat several times before changing the other side.

5. Knees touch toes. The basic movements are the same as above. Toes straight, then knees bent at 45 degrees. Then, knees touch knees and toes touch toes in turn. Remember that when your toes are touched, your knees are raised. Repeat several times before switching to the other side.

6. One-sided squat: First, stand in front of the sofa with your left knee slightly bent so that your feet can be placed on the sofa, put your hands on your waist, and stand on the ground with your right foot bent, so that the whole person can get close to the ground until your legs are at 90 degrees, and then stand up. Repeat several times before changing sides.