1, four-step waist-turning exercise: lying flat, knees and feet on the ground, fingers on ears; After sit-ups, turn your upper body to the left (exhale to relax your shoulders at this time), then turn back to the front and lie down slowly. The action on the right is the same, and it is repeated 10 times.

2. Lie down and bend your knees: lie flat with your hands flat on your sides and your knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times.

3. Knee lateral bending: lie flat, hands flat on both sides, knees at 90 degrees. Press to the right side with the strength of your feet until it is 15 cm away from the floor, exhale, return, inhale again, and press to the left. Repeat 10 times on each side.