1. Sit in a chair, straighten your upper body, tighten your waist and abdomen, and keep this posture for 2-3 seconds.

This action can strengthen the waist and abdomen and prevent backache.

2. Sit in a chair, straighten your upper body, bend your elbows and lift your arms, pull your shoulders back hard, tighten your back muscles and bring your shoulder blades closer together. Hold this position for 4-6 seconds.

This action can strengthen the muscle strength of shoulder and back and prevent the muscle stiffness and soreness of shoulder and back.

3. Sit in a chair and put your hands on your sides to support the chair surface. Support hard, try to raise your body as high as possible and keep this position for 3-4 seconds.

This action helps to eliminate physical fatigue and reduce excess fat in the abdomen.

4. Sit in a chair, tuck in your abdomen and hold out your chest, and hold the armrest of the chair with both hands. Support the forearm, tighten the gluteus maximus, and lift the elbow slightly from the armrest forcibly, and keep this posture for 4-5 seconds.

This action can strengthen the muscle strength of upper limbs, waist, abdomen and buttocks, and prevent low back pain and sciatica.

5. Sit in a chair, bend your knees and lift your legs, hold your calves tightly with your hands, and try to keep your knees close to your chest.

This action can promote blood circulation in the legs, move the knee joints and prevent edema in the lower limbs.