1. Preparation posture: kneel, head up, back straight.
2. Action: arch your back, bow your head, contract your abdominal muscles, keep your posture for 5 seconds, and recover. Do it eight times. Exhale through the mouth when contracting abdominal muscles and inhale through the nose when recovering.
Second, the lateral buckling movement of the body
1. Ready posture: sit cross-legged and put your hands on the ground beside your body.
2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is raised, then swings to the left, and bends to the left four times repeatedly to recover. Do it four times on the right. Repeat it twice. When bending sideways, keep your hips still and move slowly and rhythmically.
Third, rowing.
1. Preparation posture: sitting posture, legs bent apart, arms raised horizontally in front, palms down.
2. Action: stretch your hands forward, bend your upper body forward, and stretch your head between your knees to restore. Do it every 6 seconds 1 time and repeat it 24 times. Belly in when your back is straight. Exhale when the upper body leans forward and inhale when it is straight.
Fourth, leg movement.
Lie on your back, with your left arm extended backward and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg backward, and try to make them touch each other. Repeat 12 times, and then change the right arm and right leg 12 times. The key is to tuck in your abdomen and keep your back straight.
Verb (short for verb) twisting motion
Sitting posture, arms droop naturally, left leg bends to the right, right leg bends and lifts, and feet are placed outside the left thigh. Twist your upper body to the right, keep up with your left hand and right foot, put your right hand on the floor behind you, and look at your right shoulder. Hold this position for 20 seconds. Change direction and do the same thing. Repeat twice each. When you turn around, close your abdomen and take a deep breath.
Six, abdominal exercise
Lie on your back, legs apart, waist off the ground, arms flat at your sides. Tighten the abdominal muscles, make the spine close to the ground, keep the posture for 6 seconds, and then relax and recover. Repeat 12 times. Exhale when the abdomen is closed, and inhale when you relax.