Walk back and forth in the room for a few minutes to make the whole body circulate. Next, lift your legs for one minute, lift your knees to your waist, and then turn around for one minute. Keep your feet shoulder-width apart and turn your upper body back and forth from left to right. Don't do too much to avoid spraining your lumbar muscles.

Strength squat training

The main point of action is to exert strength on abdominal muscles, keep your back straight, don't bend over, and open your feet shoulder-width apart, similar to a horse stance just look. When squatting, the thighs should be parallel to the ground, and the knees should not bend beyond the toes, then get up. Cooperate with hand movements during exercise, raise your hand over your head when you get up, and move your hand back to your chest when you squat. This exercise involves the muscles of the whole body, mainly the muscles of the buttocks, limbs and abdomen.

Backward rotary motion

Stand upright, lean back with your right foot about 1 m, and turn right on your upper body 10 times. Then switch to the other side, the left leg retreats and the body turns left. This action exercises the muscles of the limbs, calves and buttocks, as well as the oblique muscles. If you find it difficult to keep your balance, you can slow down the backward speed appropriately.

Side brace movement

Lie on your side, supported by elbows, with your forearms touching the ground and perpendicular to your body, and then raise your hips in a straight line from armpit to ankle. Only the sides of your elbows and feet touch the ground. Support each side for 30 seconds. If you really can't hold on, you can also have a rest at 15 seconds.

push-up

Face the floor, keep your back straight, support your whole body with your forearm and forefoot, and exert strength on your abdominal and hip muscles for 30 seconds.

Although the amount of exercise is not very large, people who don't exercise for a long time will inevitably be panting. If you can persist in doing it several times a week, it will be of great benefit to your health.