Step 1

Sit in a chair, keep your back away from the back of the chair, put your hands at your sides, and keep your feet together off the ground.

Second step

Lift your feet vigorously on the abdomen until your knees are 90 degrees, and repeat the action 15 ~ 20 times.

Elbow type

Step 1

Put your forearms on the chair surface, put your feet together, straighten your body, keep your back straight and your hips firm for 30 seconds to 1 min.

Lumbar back (inverted triangle)

Bend your hips and stretch your waist

Step 1

Stand with your feet shoulder-width apart.

Second step

Squat your knees slightly, lean forward 45 degrees, and then straighten your waist (unarmed or holding a briefcase or water bottle). Repeat the action for 20 ~ 30 times.

One-arm rowing

Step 1

Hold on to the chair with one hand, squat slightly, and the back is parallel to the ground.

Second step

Holding the water bottle in the other hand, pull it up with one hand for 20 ~ 30 times and then change sides.