1, chest clamp. Requirements: Sit your legs naturally and keep your upper body upright. Hands together, elbows together. When your fingers are completely close together, slowly lift your fingers. Pay attention to keep the elbow joint tight at all times. Hold for 20-30 seconds. Objective: To increase the elasticity of the chest.

2. Knee-lifting exercises. Requirements: stand on one leg, hold the raised knee joint tightly with both hands, abdomen and chest, eyes looking straight ahead. Slowly release your hand and open it to a flat position. Knees as high as possible, thighs as tight as possible to the abdomen. Hold 15-20 seconds. Objective: To improve the circumference of pelvic region.

3. Side abdomen and side waist exercises. Requirements: Lie on your side, with your head on your arm and your shoulders, hips and toes in a straight line. First, wrap the thigh around the back and put the calf on it. Ok, slowly lift your legs and land your hips slightly. Hold 15-20 seconds. Objective: To tighten the waist line.

4, one-legged squat practice. Requirements: Stand with your back against the wall, with your legs crouched at 90 degrees to your knees and your thighs parallel to the ground. Lift your left foot off the ground about 10cm. Hold 10- 15 seconds. Objective: To exercise thigh muscles and gluteus maximus, and better modify the lines of buttocks and thighs.

5. Push-down control exercises. Requirements: Bend over, with hands shoulder-width apart and feet together. Tighten the hips, waist and abdomen. Tighten the body into a whole. Hold 15-20 seconds. Objective: To exercise all abdominal muscles.