Sitting posture, hands behind your back, legs straight and close together. Lift your hips and feel yourself lying on the inclined plate, then inhale, lift your right leg, exhale, put down your leg and change your left leg. Do it three times on each leg, and then lower your hips back to the starting position. Do 4 groups.

Information from: http://www.nrxin.top/post-46.html.

2.v-shaped suspension

Lie flat on the mat, raise your arms above your head, and straighten your legs together. While inhaling, lift your legs up, lift your arms to your toes to drive your shoulders and neck up, put your back on the mat, and keep your arms parallel to your legs. Keep your legs up and lift your upper body until your arms are parallel to your legs. Repeat the whole set of movements three times. 3. Draw a circle on one leg

Lie on your back with your legs together and your left leg lifted up. If the left leg can't be straight, you can bend the right leg slightly, but pay attention to the fact that your hips can't leave the ground at this time. Then draw a circle inward with the raised left leg. The whole process uses the strength of abdominal muscles to keep the whole body stable and not shake.

4. Torsional stretching

Sit on the mat with your legs shoulder-width apart, your back straight and your hands open at your sides. When inhaling, turn your upper body to the left, keep your arms high and your palms down. Exhale, bend over and let the palm of your right hand touch your left foot. Go back to the original action, then switch to the right and do it again. Repeat it three times.

5. Roll like a ball

Sitting posture, hands on ankles, feet off the mat, eyes between legs, keep balance. Inhale and roll, and get ready to roll before exhaling. 6, leg side lift

Lie on your left side, straighten your left hand, put your right arm on your chest, keep your pelvis vertical to the ground, and bend your legs slightly forward. Exhale, lift your legs to the side, inhale, lower your legs but don't touch the ground. Repeat 3~5 times for the other side.

7. Take a walk (after sitting for a long time)

Lie on your back on the mat, contract your abdomen when exhaling, raise your head and feet, and put your hands around your knees. Inhale, stretch your arms and legs in opposite directions at the same time, keep your head and shoulders still, tighten your abdomen continuously, and keep your lower back close to the mat.