1, dumbbell exercise, action essentials: take a bottle of mineral water filled with water in one hand, or 1~3 kg lightweight dumbbell, bend your elbows at right angles, lift the mineral water horizontally in front of your body and then put it down, and repeat the action for at least 20 times. The faster the speed, the better the effect.

2, squat, action essentials: stand with your back straight, your feet are about shoulder width, and your hands are behind your neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10~30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10~ 15 times, and adjust breathing and rest.

3, flat support, action essentials: prone, elbows bent and supported on the ground, shoulders and elbows vertical to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and keep breathing evenly.