1. Climb the wall and touch the height: stand facing the wall and draw a marking line on the wall in advance, which is your highest touch point. Then, climb along the wall with your hands and fingers, starting from your feet and stretching as far as possible, trying to touch or exceed the height mark line. Then slowly put down your heels and put your hands together. Inhale when doing ascending exercise, and exert strength on abdominal muscles; Exhale when you put it down and relax your abdominal muscles.

2, horizontal bar hanging: hold the bar with both hands (positive grip) and do static hanging until you feel a little tired. Try to relax your abdominal muscles.

3. Swing arm extension: legs apart, legs straight, right hand touching left foot, left hand touching right foot alternately, and head rotating upwards.

4. Stick the pole to the ground: open your feet, put a bamboo pole (about the same height as yourself) on the back of your head and shoulders, hold the pole arm straight with both hands, lean forward parallel to the ground, and straighten your legs. Then turn left and right to make the top of the bamboo pole touch the ground.

5. Inverted hook: Hook the horizontal bar in front of both feet and ankles, head down, and relax the abdominal muscles as much as possible. Pay attention to protection.

6. Imitate the climbing pole: imitate the climbing pole with your hands. Touch the ground on your toes and stretch your hands alternately.

7. Sit back on the stool: sit on the front of the square stool, hook the heavy objects such as the bedside and bookcase with your toes, then fall back, lift your arms high and stretch back and down, stick your waist on the stool surface, and stretch your head as far as possible.

8, the upper body leans forward: sitting on the ground, the upper body is at right angles to the ground. Then, the upper body leans forward, the arms stretch forward, and the fingertips touch the farthest place.

9. Back kick: Hold the ground with both hands, kneel on one foot and kick back and forth with the other foot for 4 consecutive times. Then, the left and right feet are exchanged.

10, "arch bridge" exercise: open your feet and land your hands backwards into an "arch bridge" action. At the beginning, two feet touch the ground, and after forming an "arch bridge", you can increase the heel grasping action. Attention should be paid to protection during this exercise, and it is forbidden to lift the waist for children.

1 1. Stretching in bed: You can do more stretching activities in bed before going to bed or when you wake up in the morning. Keep your hands and feet as far away as possible.

12, vertical jump to touch the height: two feet push the ground quickly and forcefully, two arms swing slightly from back to front, jump forward and fly up, and fully expand. Bend your knees and start jumping in place, stand upright in the air, fully open your hip joint, do back bow action, and bend your knees to cushion when landing.