1, basic station. The back of the head, shoulder blades, buttocks, calves and heels are close to the wall, while tightening the abdomen and buttocks. At first, stand for 5 minutes, and then slowly extend the time. You can find a pillar without a wall.

2. Abdominal strengthening. Take a deep breath, let the part above the waist leave the wall slightly, and then slowly stick it back to the wall in the order of spine, scapula and back of the head. Repeat 10 minute, keeping shoulders relaxed and hips tightened.

3. The legs are strengthened. Let the heel leave the ground first and straighten your legs as much as possible. When the heel reaches the limit, keep the posture for 5-8 breaths, and then slowly fall back. Doing it repeatedly can improve the leg line.

4. The hips are strengthened. Keep the center of your right foot close to the inner side of your left thigh and stand with your hands raised. This will make the left gluteus medius harder and harder, while the right gluteus medius and gluteus minimus will be very active. Change your legs every five minutes.

5. Standing time. Pay attention to step by step, stand for 5 minutes at first, and gradually extend to 10 minute. Do it once a day and stick to it.