Put your legs together, the inner thighs are completely attached to the inner soles of your left and right feet, your knees are straight, your upper body is extended upward, your hips are pressed down and tightened, your elbows are bent and opened, your chest is expanded, your shoulder blades are pressed back, your index finger is extended, and you can press under your ears. Then let go of your hands and hang them on your legs, and at the same time raise your head and face directly above.

Step 2 bend over

The upper body leans forward slightly, the scapula leans back, the arms are bent and the elbows are miniature, the hands are supported on both sides of the pelvis, the legs are together and stand straight, and the posture remains static for 5 seconds. Then lift your upper body and return to the upright position, but keep your chest out and put your hands on your pelvis. Repeat it several times.

Step 3 lift your legs

Split your legs left and right, stride, and the stride between your feet is three times the shoulder width. Your body sinks slightly, but keep straight. Don't lean forward or backward. Put your hands on your head, bend your elbows, hug your forearms, and fix your elbows with your hands.

The upper body moves horizontally to the right, the right knee is completely bent, the calves and thighs are naturally gathered, the hips are sitting on the ground, the left leg is fully extended, and the lower side of the left leg is completely on the ground, while maintaining the upper body's arm posture.

Keep the upper body straight, use leg strength and waist strength to improve the body, raise the legs, hips and left legs, and make a certain angle between the right thigh and calf. At this time, the upper body will lean forward slightly.

Hips are slowly raised, the angle between the right thigh and calf is drawn at a right angle of 90 degrees, and the upper body turns slightly to the right, but always keeps the posture of arms straight.

Step 4 lift your hips and turn around

Lie down with your knees together, put a towel under your neck, your calves are perpendicular to the ground, your hips, back waist, shoulder blades and head are completely attached to the ground, and your arms are open and straight at both sides of your body, in a straight line with your shoulders.

Hips are raised, driving the waist, abdomen and thighs into a straight line, and the lower back is off the ground. At the same time, your feet stand on tiptoe, your heels are off the ground, and your whole body is supported by your head, shoulders and toes. The waist is fully stretched and the muscles of both legs are stimulated.

Keep your legs and legs straight, turn the part below your chest to the right by waist strength, and land on the right side completely. Keep your shoulders, arms and head unchanged, keep your legs together, and repeat several times alternately from left to right.

Step 5 lift your legs and twist your waist

Lie down with your legs together, your feet straight, your whole body on the ground, your arms open, straight at your sides and in a straight line with your shoulders. Put a towel under your neck.

Lift the straight legs together and make a 90-degree right angle with the upper body. Pay attention to your left and right soles and the inside of your knees, and don't use them to lift your lower back. Always stick to the ground.

Then, while keeping your legs elevated, swing your legs to the right with waist strength, with an amplitude of about 45 degrees, but keep the posture from the chest to the part between your arms and don't rotate with it. Twist your head in the opposite direction at the same time and swing it back and forth several times.