You can refer to the following exercises.

A, sideways bending movement:

Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row

Second, the leg bending movement:

Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

Third, the "cycling" movement:

In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. It lasts for 20~30 seconds.

Fourth, twist the waist:

Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.