1. Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, and rely on the contraction force of your chest muscles to straighten your arms, then relax and recover, repeating 20-30 times per minute.

2. Lie on the bed, stretch your chest out of the bed, then lift your upper body and paddle alternately with your hands. 10- 15 times per minute.

Shape a light waist curve

1. Stand on the ground, arms akimbo, legs apart, twist your waist from left to right first, then turn your body from right to left, and turn left and right for 20 times.

2. Stand on the ground with your legs apart and bend your waist forward. Touch the left leg with the right hand first, and then touch the right leg with the left hand, each time 10.

Shape the curve of tight buttocks

1. Stand with your hands and legs close to the wall. Kick one foot back 20 times and repeat the action with the other foot.

2. Lie flat on the ground with your feet slightly bent, put your hands flat on both sides, tighten your hips, lift your hips up with waist strength for about 5 seconds, then lie flat on the ground and repeat the action 15 times.