After a rest of 20-30 minutes.

Do some warm-up exercises at home.

For example, 50 men do sit-ups in two groups.

30 women do it separately in groups of two.

then

Waist movement

After doing several squats, leg press (lateral pressure) should be standard, and press for about 90 seconds at the same time.

Finally, move your hands, feet and head.

A proper amount of food a day.

If it's a civilian

Get up every hour to exercise (the reason to go to the bathroom or drink water)

Try not to eat when you sleep at night.

About 100 ~200 men do sit-ups before going to bed.

Do it separately

There are about 100 females.

That's it.

Put your feet together and stand on tiptoe. Don't go too fast and too much, so as not to cramp about 30. Group 4.