1. Put your hands on the ground, kneel with your legs and look straight ahead.

2. Abdominal force, the left and right legs alternately stretch upwards, and do your best.

3. Stick to a group of about 30, do three groups in a row, and each group will rest for ten seconds.

Second, the side plate support.

1. Hold your body with one hand, with your side up and your eyes looking straight ahead.

2. The body's center of gravity is in the abdomen, not in the waist, and adjust the breathing rhythm.

3. Stick to a group of 45~60, do it alternately from left to right, and do three groups in a row.

Third, flat support.

1. Elbows support the body, toes land, shoulders, hips and legs are in a straight line.

2. Tighten the abdomen, tighten the whole body and adjust the breathing rhythm.

3. Stick to a group of 45~60 seconds, and do three groups in a row, with each group resting 10 second.

Fourth, the cat stretches.

1. Legs support the ground, feet can be shoulder width, thighs are vertical to the ground.

2. When inhaling, the back slowly descends, the hips naturally tilt upwards, and the chest is lifted upwards.

3. When exhaling, slowly retract the back, then continue to arch upwards, the abdomen slowly tightens, and the spine forms an arch.

4. You can slow down and keep breathing rhythm. You can do several more groups and stretch in situ.