2. Bend over, lift your knees and legs 20 times, and change sides: Bend over, support your body with your hands and feet, tighten your core, tuck in your abdomen to your front knees until the movement reaches its peak. After a pause, straighten your knees and legs backwards and lift your hips until your body is in a straight line from your arms to your feet.
3. Kneeling posture: lift the leg 20 times after turning, and change sides: kneeling posture: the opposite hand and knee support the body, the unsupported arm is placed by the ear, the back is straight, the core is tightened, the unsupported leg is lifted backwards, and the unsupported arm is turned sideways outwards. After reaching the peak of action, the knee is lifted inward and the upper body is turned backwards.
4. Support the opening and closing jumps for 20 times: bend over, with arms directly below the shoulders, legs straight and close together, and the whole body is in a straight line from head to toe. Your belly will jump out of your legs and then jump back.
5. Turn the side brace 20 times, and change the side: lie on your side, one forearm, support your body with the same foot and keep your body in a straight line. The upper arm is lifted up, the body rolls down, and the upper arm swings down with the body to keep the body balanced and stable. When you're done, switch sides.