1, prone position, waist close to the ground, knees bent as parallel as possible to the ground, hands gently holding the head, head raised to prepare.

2. The abdomen is tightened, the upper body is off the ground, and the legs are still. Try to make your elbows forward beyond your knees and stay 1 sec.

3. Relax and lie on the bed, slowly bend the knee of the right leg, let the sole of the right foot step on the bed, then lift the left leg and put it on the right leg.

4. Put your arms on the bed and palms down.

5. Then tighten the abdomen, tighten the buttocks, and slowly lift it to make the upper body straight. After a few seconds, slowly put down your body, restore your starting posture, and repeat the exercise for 20 times. Repeat the practice of exchanging legs.

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