1) Stand up straight and turn around. Feet shoulder-width apart, arms spread horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, 20 times in each group.

2) Dumbbell side waist. Stand with your feet slightly apart, put your right hand on your waist, and hold a dumbbell (2 ~ 3kg) in your left hand, naturally drooping. Then bend your body to the left, droop your left hand as much as possible, and then straighten your body. Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn.

3) Side waist of fitness stick. Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.

4) Lie on your side and lift your waist. This action is a bit difficult. Lie on your side on the floor with one arm bent, your elbow supporting your body, and your forearm moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.