1. Dolphin flat type

Lie prone, bend your elbows, put them on your sides, straighten your legs, stand on tiptoe, keep your body and arms in a straight line, tighten your waist and abdomen, and don't bend your waist slightly. Keep breathing in this position for 5 times.

Effect: This hand movement can stretch all aspects of the body, such as abdominal muscles, back or arms and shoulders, and can get a good exercise.

2. Warrior Three Styles

Stand with your feet together, shift your center of gravity to your left leg, slowly lift your right leg backward, lean forward to be parallel to the ground, and straighten your arms forward with your body tendency. Tighten the lower abdomen, keep balance, and keep breathing slowly for 3-5 times.

Effect: strengthen shoulder and back muscles.

3. Half-moon style

First, spread your feet about as wide as your shoulders. Then support the ground with both hands to form a prone position.

Put your body center of gravity on your left foot, lift your right foot upward, and turn your right hand upward to make your body and right leg in a straight line. Your left hand and left foot support the ground, and your right hand is straight. Keep this action for 3-4 breaths.

Effect: strengthen the lines on the back and sides of the body.

4. Side Twilight Style

Stand with your feet together, inhale, put your palms together, raise your head, slowly squat and bend your knees, and put your hands together. Then put your right elbow around your leg and put it on the outside of your left knee, press your right elbow on the outside of your thigh, and rotate your upper body as far as possible to the outside. Keep this position and take a deep breath for five times.

Effect: This thin back exercise will have a good effect if it is persisted for a long time in the afternoon, because it can not only strengthen the buttocks, but also exercise the muscles of the back.