1, flat support for 45-60 seconds: Bend over, with arms just below shoulders, elbows bent, legs straight together, elbows and feet supporting the body, tightening the core and tightening the whole body, and keeping the body in a straight line from head to toe.

2. Bend over, lift your knees and legs 20 times, and change sides: Bend over, support your body with your hands and feet, tighten your core, tuck in your abdomen to your front knees until the movement reaches its peak. After a pause, straighten your knees and legs backwards and lift your hips until your body is in a straight line from your arms to your feet.

3. Kneeling posture: lift the leg 20 times after turning, and change sides: kneeling posture: the opposite hand and knee support the body, the unsupported arm is placed by the ear, the back is straight, the core is tightened, the unsupported leg is lifted backwards, and the unsupported arm is turned sideways outwards. After reaching the peak of action, the knee is lifted inward and the upper body is turned backwards.