1. "arch bridge" action: supine position, knees flexed, knees bent upward at the same time, hips lifted off the bed, kept 5 ~ 10 cm, and recovered. Require 10 second, one side 10.

2. "Swallow some water" action: lie prone, put your hands behind your back, lift your limbs and chest at the same time, leave the bed and recover. It is required to hold 10 second and do 10.

3. "Side Bridge" action: It is relatively difficult to maintain the integrity of the body by supporting the body on the same side with the front arm and the outside of the foot as the fulcrum. Require 10 second, one side 10.

4. "Flat support" action: the body is in a straight line, supported by toes and forearms, and the abdominal muscles contract 10 seconds, then relax, and be careful not to hold your breath all the time. It takes 10 seconds and 10.

5. "Cross Support" action: This action is supported by the hands and feet on the other side, starting from the kneeling posture supported by elbows and knees, extending one hand and keeping the other foot horizontal. This posture requires the body to be horizontal and look forward. Hold on for 10 second and do 10.