Action 2: Lie flat on the yoga mat, lift your legs together off the ground, and stretch your arms left and right. Get up at the waist and abdomen, bend your knees at the same time, keep your hips supported, touch both sides of your calf with your hands, stay for 1-2 seconds, then resume your initial movements, and so on.
Action 3: Lie on the yoga mat with your arms straight, your hands on the ground, your legs straight together, and your toes on the ground. Keep your upper body still, bend your knees alternately and lift them up, try to touch your arms, and so on.
Action 4: Lie on your back on the yoga mat, bend your elbows and retreat, support your body with your forearms close to the mat, and straighten your legs off the ground. Keep your upper body still, swing your legs up and down alternately, and so on. Don't move too fast, slow down and exercise your abdominal muscles more fully.
Action 5: The initial action is the same as Action 3, except that the lower body remains motionless, the waist and abdomen exert force, the hips stand up, the left and right hands alternately leave the ground, touch the toes on the other side, and so on.