1, put your hands and knees on the ground, separate your feet slightly wider than your hips, align your arms and press them to the ground, and tighten your abdomen.

2. Then lift the whole body upward, that is, keep your knees off the ground and keep your feet and back straight. Stop the action for a few seconds, then return to the starting position, that is, complete an exercise. Repeat the action 10 times as a group, and repeat the action in 3 groups.

Step 2: Support and Torsion

1. First take a prone position, press your hands on the chair surface, lift your right knee to your abdomen, and twist it to the left so that your thighs are parallel to the outside of the chair surface.

2. Then stretch your right foot back 90 degrees, return to the initial posture, and pull your knees forward to the torso, that is, complete an action. Repeat the action 10 times as a group, and repeat the action in 3 groups. When finished, repeat this action with the other foot.

Step 3: Side Support Lifting

1, lean to the right, put your right arm under your shoulders, and fold your feet.

2. Tighten the trunk muscles and lift the hips, so that the body will form an oblique angle with the ground. Hold the action for a few seconds, then return to the starting position, that is, complete an exercise. Repeat the action 10 times as a group, and repeat the action in 3 groups. When finished, move to the other side.

Step 4: Lie on your back.

1. Take the supine position, tighten the abdomen, put your feet flat on the ground, bend your knees, put your hands behind your head, and lift your shoulders a few inches off the ground.

2. Then straighten your feet and lift them off the ground, while your right foot is only a few inches off the ground and your left foot swings to the right. Return to the starting position, that is, complete an exercise. Repeat the action 10 times as a group, and repeat the action in 3 groups.