1, (static action) stretching activation: simply sit on the yoga mat, sit on the ground with the bones on both sides of the ischium together, put your right elbow and forearm on the ground, inhale, lengthen your spine, exhale, straighten your left hand and bend it to the right, and keep breathing for eight times.

2, supine belly roll: supine on the yoga mat, knees raised, knees aligned with hips, the core is always tight, hands gently support the back of the head, inhale, exhale, roll up, right hand touches the outside of the left knee, practice 15-20 times on each side.

3. Stretch and relax: kneel on your knees, your heels are opposite, and your knees are slightly wider than your shoulders. Inhale and stretch your spine, bend over before exhaling, and bend your body to the right first. Pay attention to push your hips back hard, keep your hips still, and feel the left waist stretch. After eight breaths, change sides.

4. Side brace enhanced version: Different from action 03, the left hand and left knee support the ground. Pay attention to keep the core in a tight state all the time and be ready to inhale. Exhale and bend your right elbow and knee to touch each other, and keep dynamic exercises on each side 15-20 times.

5, side hip lift: Similarly, the left elbow is supported on the ground, the right hand is placed on the back of the head, and the side of the body is diagonal. Tighten the core, prepare for inhalation, exhale, lift your hips up and resume inhalation. Note that the legs also need to be tightened, and the dynamic exercises should be kept 15-20 times.

6. Keep the lateral support: keep the posture of Action 05, pay attention to the core tightening, legs tightening, right hand straight up, and change sides after 8- 10 breaths.

7. Kneeling posture and leg lifting: kneel on the side of the body, the forearm is straight to support the body, the upper arm is straight above the body, and the calf is kneeling on the ground, ensuring that the angle between the thigh and the calf is 90 degrees, and the thigh is straight and tightened. Then keep the body stable, tighten the core, lift your legs upward, and contract and stretch the abdominal oblique muscle to the maximum extent. Complete 3 groups on each side, 20 times in each group, and rest for 20 seconds between groups.

8, the overall core tightening: keep the posture of action 07, straighten your right leg and lift it backwards, feel the transverse abdominis muscle start, keep breathing for 8 times statically, and change sides after dynamic exercise 15-20 times.