Stand at attention, lift any foot, cross inward, and gently press the inner thigh;
Hold 10 second, and then switch to the other leg;
Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.