This exercise is divided into "tightening", which exercises the muscles of the waist, abdomen and back; "Thunderbolt" exercises the muscles and ligaments of waist and hip, and strengthens the flexibility of waist and hip joints; And it consists of 10 section, each section lasts 1 min. The whole exercise is elegant, fast and slow, and rigid. This exercise has a good fitness effect, which can comprehensively exercise the joints and muscles of the body, improve the function of internal organs and the adjustment ability of the whole body, shape a bodybuilding figure, stimulate the youthful vitality of teenagers and cultivate beautiful sentiments.