Implementation tools: ※:

Find a table, chair or armrest to help you stabilize your center of gravity. The height should not be too low, just about below your chest when standing.

Preparatory work: ※:

Keep your body at a step's distance from the armrest, open your feet slightly wider than your shoulders, straighten your hands naturally, and gently support them forward on the armrest, with your knees slightly bent, and your knees should not exceed your toes. Then, put your arms back and keep your hips still.

Step 1:

Clamp your hips, contract your abdomen inward, arch your back, and keep your eyes on the floor.

Step two:

After standing still for 3 seconds, gently straighten your back and keep your abdomen and buttocks still.

Implementation method: ※:

Repeat step 1 to step 2 10, have a rest, and then do group 1.