1, keep lying on your back with your feet shoulder width apart. First, lift your right foot to 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel cannot lean against the bed. Change your left foot and repeat the above actions. A set of actions is repeated five times.

2. Raise your right foot to the upper left as far as possible, pause in the air for a second, then put it down and change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.

3. Keep your back in supine position, hold your knees tightly with your hands, keep your thighs close to your abdomen, then lift your upper body and lie down gently. Repeat 5- 10 times.

4. Stay on your back, with your legs open and shoulder width apart. Bend your arms at a right angle of 90 degrees and stick to the ground. Palm up, bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action. Repeat 2-3 groups, each group 10 times.

5, keep lying on your back, legs open to shoulder width. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.