1, squat with bare hands

Legs should be shoulder width apart, and waist and back should be tilted. The main core of this action is to tighten the hips and squat slowly. When the thigh is parallel to the ground, stay for a few seconds and then return to its original state. Repeat at least 15 times.

Step 2 stretch forward and tuck in your abdomen

Lie on your back, knees bent, feet on the ground. Roll up your body with the strength of your waist and abdomen. When rolling up, the back must not leave the ground, and the legs should be slowly extended to the middle of the legs. In the whole process of stretching forward and abdomen, the legs will not exert force.

3. wide squat jump

Legs are shoulder width apart, waist and back are tilted, and hips are slowly squatting. When your thighs are parallel to the ground, jump up slowly and keep your back straight.

4, straight leg roll belly

Lie on your back, with your upper body on the ground, your legs straight and perpendicular to the ground. Raise your arms and slowly tuck in your abdomen. When the arm touches the leg, slowly return to the original position and do it repeatedly.

5. Sit down and tuck in.

Sit up straight, with your back off the back of the chair and your spine upright. Then take a deep breath 10 times. Every time you exhale, try to contract your abdomen to your back, just like rolling your abdomen. This action can stretch your spine and exercise your core muscles.