Lie on your back on the mat, lift your legs together, and your legs are at 90 degrees. Inhale, then exhale, raise your head and shoulders, extend your hands parallel to your shoulders, palm down, and pat your arms up and down five times in a row, and inhale for five times to keep your abdomen tight and other parts relaxed, especially your chin. Repeat, 10, arm slapping 100.

2. Lie on your back and stand up straight

Lie on your back on the mat, legs together, toes straight, arms raised, palms extended to the ceiling. Exhale, tighten your waist and abdomen, lift your upper body, inhale when you reach the highest point, and then slowly lower your body to the starting position while exhaling. Repeat 10 times.

Step 3 stretch on one leg

Lie on your back on the mat, bend your left leg while raising your head and shoulders, tighten your abdomen, make your left knee as close to your chest as possible, touch both sides of your left calf with your hands, lift your right leg about 45 degrees off the ground, and straighten your toes.

Inhale, then exhale, change legs, touch both sides of the right leg with both hands, make the right knee as close to the chest as possible, and lift the left leg to 45 degrees from the ground. Alternately, ***20 times.

4. Stretch on your back.

Lie on your back on the mat, lift your legs, bend your legs at 90 degrees, and straighten your toes. Raise your head and shoulders, put your hands on your knees and keep your arms straight.

Start inhaling, open your arms and legs, put your legs together, keep your head and shoulders off the mat, and put your arms on your ears. Exhale, bend your knees, and return your hands to your knees to the starting position. Repeat 10 times.

5. Leg support

Sit on the mat, bend your legs so that your knees are close to your chest, put your arms around your calves, relax your neck downward, lift your heels, touch the ground with your toes, and keep your hips and toes in balance.

Inhale and slowly fall back to the shoulder blades. Exhale, tighten your abdomen and bring it back to your body to sit up and keep your balance, still leaving only your toes and coccyx on the mat. Repeat 10 times.

Step 6 stand up straight on one leg

Lie on the mat with your knees bent, your feet flat and your arms straight facing the ceiling. Exhale, tighten your waist and lift your upper body. At the same time, lift the right calf 45 degrees off the ground, straighten your toes, keep your thighs still, and keep your arms parallel to your right leg.

Inhale, then exhale, slowly put your body down on the mat, point your arms at the ceiling, keep your legs still, do 10 times, and then change your legs to do 10 times.

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