1, inhale: slowly release the action, lie flat and relax the muscles. At this point, the right foot pulled to the chest remains in the air and cannot touch the ground.

2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.

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Repeat step 1 ~ 2, and switch sides for a specified number of times.

Second, put your feet together and turn to the pelvis.

1, inhale: the back of your hand is up, your hands are straight with your shoulders, and your legs are stacked up and down, as close as possible to the ground to stimulate the muscles of your side waist.

2. Exhale: While raising your arms above your head, bend your knees and stand together. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction.

Third, stretch the side waist.

1. Inhale: Turn the upper body in the opposite direction to the lower body and press down. Hold the ground with your right hand and straighten your left hand forward to stretch the muscles of your side waist and trunk.

2, exhale: the upper body tends to the left leg direction, stretching the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.

Fourth, turn the crotch horizontally.

Stand naturally, breathe naturally, relax all over, then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front, right to back to left, and one beat is turned into one beat, and * * * makes two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats.

Five, rubbing the abdomen

Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.