Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs.

Hold the inside of the right knee with both hands and fix it. Keep your arms straight. The right knee bends slowly, and the calf forms a 90-degree angle with the thigh. At this time, the thighs are miniaturized upwards, and the arms are naturally bent, but the soles of the feet are always at right angles to the calves.

2, fangs and waist

Kneel on the bed with your knees and hands, insist on exerting strength on your waist and hips, lift your right leg upward, bend your knees, lift your feet, and hold for a few seconds. Each group 12 times, do two groups. You can exercise your hips and waist and abdomen.

3, often turn over in bed

When we are still struggling in bed, we can turn over in bed. First lie on your side, with your arms sticking out from your back, your palms open and your knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.

Step 4 put your knees against your chest

This step is also lying on your back in bed, the difference is that your legs are straight, then you lift your left leg and grab your thighs from behind with your hands. Then slowly pull your knees to your chest until you feel a slight burning sensation in your legs, and keep this action for 8 seconds. On the basis of this action, raise your head and make your forehead close to your knees. Hold on for another 8 seconds and then change to the other leg, and do it three times for each leg.

5. Right angle type

In yoga, this posture is called the right angle posture. When inhaling, control the body to lean forward, the upper body and the lower body are at right angles, and the hands are clenched and stretched over the head. When exhaling, the body slowly relaxes and returns to an upright position.

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