Sit and pull the spine, find the somatosensory and state of the spine in sitting position, and do not provide soil for the growth of excess fat. When the body is in place, one hand elbows against the side waist, the body leans to one side, and the other hand stretches back and up as far as possible. At this time, the chin is tilted to avoid fat accumulation on the chin, while the brain is thinking about the navel, which means "defending the abdomen." This can make the limbs more coordinated and open, and enjoy the beauty of the limbs in place. Press the bow on the front leg and push the back leg, and exchange legs repeatedly. This can restore and maintain the function of the knee joint and enhance its stiffness. Turn the "8" with the spine as the center, open your hands naturally and cross the "8". It can reduce waist and abdomen fat and keep elasticity and beauty. The principle is that under the premise that the posture is in place, the movement does not need too much quantity and a great range, but the body should be in place. Sit and pull your arms to take a sitting position, forcing your spine to stand tall and straight. I feel a rope pulling at me. At this time, the neck should be stretched as far as possible, the hands should be crossed, and the arms should be extended backwards as far as possible, so that people can find a natural and straight state. This is very effective for improving the posture of neck, chest and lumbar spine, reducing neck wrinkles and squeezing out excess fat in abdomen. When standing, move your ankles in the state of "lifting". Stand up straight with one leg and hook up and down with the other leg to the maximum extent, which is very effective for the recovery of feet and knees and the tightening of abdominal muscles and buttocks. This action is done by exchanging legs.