1. 1. Take a kneeling position and put your hands shoulder-width apart on the ground. 2. Move the left knee as far as possible to the chest and pause for 5 seconds, then slowly lift it (the thigh is 90 degrees), pause for 5 seconds and then put it down. 3. Repeat 30 times before changing sides.

Second, lie on your back, bend your knees with your feet, and your hands are naturally shoulder-width apart. Second, abdomen, buttocks, lift and inhale, pause for 5 seconds, and then let go of exhalation. Third, repeat 30 times.

Three, 1. Hands crossed, straight forward, shoulder height (or placed on the wall or back of the chair) 2. Stand up straight with your right foot, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, stop for 5 seconds, and put down 3. Repeat 30 times before changing feet.

Fourth, 1. Lie on your back with your hands and feet straight. 2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground. 3. Stop at a place 30 cm above the ground and stand still 1 min. PS: Don't leave your back on the ground, bend your knees, and don't use force on your shoulders and arms.