Step 1: Turn your back. Key points: sit in the front of the sofa, with your knees together and your upper body twisted in the opposite direction. Hold 10 seconds each time and do it three times, then switch sides. Stretching position: left and right waist muscles. Step 2: Focus on the side waist movement: lean on the handle of the sofa, gently stretch, pause for 5 to 10 seconds, then change sides and do it three times in turn. Stretching position: left and right waist. Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time. Stretching parts: muscles in the front abdomen and buttocks. Step 4: Stretch back: Put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles. Step 5: Focus on the action on the back of the hip: bend the knees and thighs flat, straighten the back feet with knees down, lean forward, and pull the sofa with both hands straight. Repeat for 3 times after the action lasts 10 second. Stretching position: the muscles behind the buttocks. Step 6: Key points of leg movements: 1 Put your feet straight and flat on the sofa, and 1 Bend your feet and put them on the ground, and tilt your body in the direction of straight feet. After each action is held for 10 second, repeat it for 3 times. Stretching position: the muscles behind the thigh. Step 7: Focus on thigh exercise: 1 Straighten your feet, and 1 Bend your feet with your knees down. After the action is held for 10 second, repeat for 3 times. Stretching position: front thigh muscle. Step 8: Focus on the movements of the thighs and buttocks: Sit the buttocks in the front of the sofa, straighten your knees, and stick your body and abdomen on your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities. Stretching parts: muscles at the back of thighs and buttocks.