1. Put your hands flat on the ground, keep your back straight, and look straight ahead.

2. Slowly bulge your back upwards and keep it for about 10 second (repeat 10 times).

Type 2

1. Lie flat, with your feet bent and your back on the ground, and your hands crossed on your chest.

2. Keep the posture of the lower body unchanged, and slowly lift the head and shoulders upward for about 10 seconds (repeat back and forth 10 times).

Type 3

1. Lie flat, with your feet bent and your back on the ground, and your hands spread out in a big shape at your sides.

2. Lift the back with waist strength, and the hip muscles naturally clamp inward for about 10 seconds (repeat the back and forth action 10 times).

Formula 4

1. naturally lie flat on the ground with your feet straight.

2. Lift the lower body and tighten the muscles of the lower abdomen for about 10 seconds (repeat the back and forth movements 10 times).

Formula 5

1. Lie on your side, support your head with your hands, and keep your body balanced.

2. Keep the upper body posture unchanged, slowly lift your right foot, stay for about 10 second, and then change sides (repeat back and forth 10 times).

Formula 6

1. Lie flat on the ground, with your feet bent, your back on the ground, and your hands spread out at your sides.

2. Use the strength of legs and waist to support your feet on your head and put your toes on the ground in front.