1. Hip forward as far as possible, then backward as far as possible (hips slowly lean outward), then forward (hips slowly retract), and then backward. In this process, the range of motion of the hip joint gradually narrows until it can no longer move, that is, neutralspineposition is found. At this time, the state is "abdomen and buttocks".

2. Forearms and knees touch the ground; The calf is straight back along the ground, at an angle of 90 with the thigh, and the abdomen is closed and the buttocks are closed; Lift one leg and straighten it parallel to the ground; Then bend your knees, lift your feet and lift your calves, and then straighten your legs and restore your original posture. Repeat 15 times, and then switch legs.