Hands on the ground, arms and shoulders at a vertical angle, legs straight, back straight. Move your left palm to the middle of the cushion, support your left foot and turn left naturally. Rest your right foot on your left foot and extend your right arm upward. Keep this action for 8 deep breaths, then go back to the original action and repeat the exercise on the right.

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2, prone board support

Hands on the ground, arms and shoulders at a vertical angle, legs straight, back straight. Bend your elbows 90 degrees, keep your upper arms close to your sides, press your shoulders down and keep your back straight. Hold 1 min.

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3. Flat bracket

Feet are shoulder width apart, elbows are bent, forearms are close to the ground, back is straight, and the body forms a straight line from beginning to end. You will feel the intense contraction of abdominal muscles, and your whole body is fighting against gravity. Even if it lasts only a minute or two every day, the lower abdomen will become flatter and the back will become stronger and stronger.

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4. Half-ship operation

Sit on the mat, lean back, stretch your arms parallel, and lift your legs off the ground in a boat shape. After three breaths, the back is slightly lower, and the legs are straight forward without touching the ground. Keep breathing for three times, then return to the initial state and repeat 10 times.