Action 1: Put your feet together, straighten your arms parallel to your legs, look at your fingertips, tighten your jaw, lift your upper body 10 to 15 times, and don't swing your head.

Action 2: Open your arms, keep your upper body stable, keep your back on the ground, then lift your calves and thighs at 90 degrees and alternate your legs. Try to lift your legs with your transverse abdominis. Do 10~ 15 times.

Action 3: Put your hands on your ears, open your elbow joint, and then slowly lift your body up at a 45-degree angle, paying attention to the sinking of your ribs, exhaling when lifting up, and abdomen. Do 10~ 15 times.

Action 4: Bend your knees, raise your arms straight above your head, lift your upper body, tighten your lower abdomen, and swing your arms up and down regularly. Inspiratory swing arm 3~5 times, expiratory swing arm 3~5 times. Do 10~ 15 times.

Action 5: Lift your upper body, put your hands on your knees, alternate your legs, and keep your calves parallel to the ground. Do 10~ 15 times.

Precautions:

After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.