(2) Lie on your back on the bed or mat, with your legs straight, your arms straight at your sides, your head and neck relaxed, slowly lift your legs to be almost perpendicular to the ground while keeping your legs straight, then slowly return to the heel and touch the ground, and then start to repeat the above actions (beginners can bend their legs slightly for the above training if they find it difficult to complete the above actions). Repeat the above actions 15 ~ 30 times in each group. This action has a good effect on shaping the abdomen, especially the lower abdomen.
(3) The supine bird lies on the bed or cushion, with its legs bent, its calves perpendicular to the ground as far as possible, its arms slightly bent at both sides of its body, and its arms are at a 90-degree angle with its body, holding dumbbells or weights of appropriate weight in both hands. Raise your arms, close to your chest. During the lifting process, try not to change the angle of the arm, then slowly put the arm back to the position close to the bed surface (it is best not to touch it), and then repeat the above actions. This action has a good effect on shaping your chest and shoulders.
(4) Yin Fei, Jr. lies prone on the bed or mat, with his arms at his sides, trying to lift his head and shoulders upwards, and at the same time, lifting his legs, trying to keep them straight, putting them back in their original positions for about 2-3 seconds, and repeating the next time at intervals of 2-3 seconds. This action has a good effect on shaping the back.
(5) The abdominal bridge lifts the legs with both hands and knees supported on the bed surface or cushion, with the arms and thighs perpendicular to the bed surface and the calves placed on the bed surface. Lift one leg, try to lift it up and keep it bent in the middle. When the thigh height exceeds the hip, extend the calf upward as far as possible to keep the calf vertical to the bed surface, then slowly lower the leg and return to the initial position. During the whole exercise, keep your back straight and your waist not excessively depressed. This action has a good effect on shaping the buttocks.
(6) Squat with your feet shoulder-width apart, hold your head high, look forward, relax your arms on your sides, lift your arms forward, and squat with your back straight. In the process of squatting, the knee joint should be directly above the toes, and the position of the knee joint should not exceed the toes as much as possible. The center of gravity should be placed on the heel, and the hips should be stretched backwards. When the knee joint approaches 90, it will return to the preparation posture. The above actions are repeated 15 ~ 30 times in each group (beginners can determine their own repetition times according to their own abilities), and each training can be repeated in 2 ~ 3 groups. This action has a good effect on shaping the legs and buttocks.