1. Lie on the ground with your legs shoulder width apart, your instep on the ground, your hands bent, your fingers clasped around the back of your head, then your elbows touch the ground, your shoulders are raised, and your eyes are on the ground.

2. Inhale and tighten the abdomen, buttocks and legs. When exhaling, lift your head off the ground, look forward, stretch your back and be careful not to leave the ground below your chest. Hold the posture for 5- 10 breaths, then slowly put it down and return to the original position. Repeat the action for 5- 10 times. Gegengerade

1. Bend over the ground, with your legs shoulder width apart, your feet hooked, your knees on the ground, your hands shoulder width apart, your forearms on the ground, your elbows bent at right angles, and your upper body propped up straight.

12345678 2. Keep your posture, with your left knee off the ground and your left leg straight back.

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3. Then straighten your right leg backwards and leave your knees off the ground. The torso is flat.

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4. Bend your left foot and straighten your right leg.

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5. Bend your knees on your right leg and return to the starting position.

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6. Then straighten your arms and push your upper body backwards, with your thighs perpendicular to the ground, your chest touching the ground and your back extended.

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1. Kneel on the ground with legs width apart, thighs perpendicular to the ground, feet hooked, hands shoulder width apart, also perpendicular to the ground, fingertips forward.

12345678 2. Put your feet on the ground, straighten your knees, lift your hips up, press your upper body down, and look at your thighs.

3. Keep your body balanced and bend your left leg to lift and stretch. After stopping for 5 seconds, slowly put it down and lift your right leg. Repeat about 3-5 times.

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