1: Stand with legs straight naturally and feet together. Lean forward, put your hands around your legs, and try to get your chest close to your calves. Fully stretch the back muscles and keep 10 second recovery. Do 5 groups every day, and each group does 5- 10 times.

2. Stand with your legs straight naturally, and your feet are shoulder-width apart naturally. Bend your body to the left first and try to touch your left ankle with your left hand. Fully stretch the right waist muscles, keep 10 seconds to recover, and then switch to the right side. Do a complete movement on both sides. Do five groups every day, five times in each group.

3: Lying on the bed or yoga mat. Put your legs together, put your toes flat, and lift up close to your chest until your hips leave the ground, so that your calves are as close to your chest or face as possible. You can't keep your legs apart, and you can't bend half. Hold 10 second, control with the muscles of the back and abdomen, and then slowly recover. It is not allowed to lift or lower with strong force to prevent muscle strain. Do 5 groups every day, and each group does 5- 10 times.

Two: abdomen

1: Lie flat on the bed or yoga mat. Legs together, toes flat, lift up until the abdominal muscles contract to the limit. You can feel the muscles tremble slightly, hold for 10 second, slowly recover and then lift. You can't keep your legs apart, and you can't bend half. Use the muscles of the back and abdomen to control and then recover slowly, slowly. It is not allowed to lift or lower it too hard to prevent muscle strain. Do 5 groups every day, and each group does 5- 10 times.

2. Lie on your side on the bed or yoga mat. The left leg is above and the right leg is below, and the right arm is bent to support the head. First, lift your left leg upward and straighten your toes. Know that the left leg is perpendicular to the ground, and feel the full contraction of the leg and waist muscles, and hold for 10 second. Then do it with the other leg. A complete action is only when the two legs are done. Do 5 groups every day, and each group does 5- 10 times.

3. Stretch your arms forward on a prone bed or yoga mat. Lift your upper body up and back and try to get off the ground. When you feel your back muscles contract to a slight tremor, hold for 5 seconds. Then slowly return to rest for 5 seconds before lifting. Do 5 groups every day, and each group does 5- 10 times.

Three: Hips

1: Lie flat on the bed or yoga mat. Put your legs together, put your toes flat, and lift them up until your legs are perpendicular to the ground and your hips leave the bed. When riding a bicycle, step on the ground with both feet, and step on each leg 15 times. Then slowly return to rest for 5 seconds before lifting. Do 5 groups every day, and each group does 5- 10 times.

2. Kneel on the bed or yoga mat and support the ground with both hands. The back is flush with the ground. Straighten the left leg and lift it backwards and upwards until the hip muscles are fully contracted, and then slowly recover to the other leg after holding for 10 seconds. A complete action is only when the two legs are done. Do 5 groups every day, and each group does 5- 10 times.

The above is my own summary. I hope it helps you.