Stand still, legs together, hands on your waist, and get ready to go. Take a step forward from your right leg and slowly transfer your weight to your right foot. Focus on the hips and let the hips move down slowly. Keep your back straight and continue to move your center of gravity down, or ideally until your front legs are parallel to the ground. Put the right leg back in its original position, change the leg and repeat the above actions. Repeat 8 to 12 times for each leg.

Make it more difficult: when your right leg moves forward, lean forward, keep your back flat and stretch your arms forward, which will exercise your muscles more.

Action 2, down dog style

Start with push-ups, stretch your hands and feet (wrists are perpendicular to your shoulders) and contract your abdominal muscles. Exhale slowly, push your hips up and transfer your weight to your upper body until your body is inverted V-shaped, so that your head can stand between your shoulders. Keep your arms and legs open and your back flat. Lasts 1 to 2 minutes.

Increase the difficulty: slowly shift the center of gravity from the lower dog position and push the right knee to the chest position. Fall back to the dog position and return your right foot to the ground. Switch legs and repeat this action. Repeat 8 to 12 times for each leg.

Action 3: Push-ups

Transfer your weight to your arms and knees. Put your hands flat on the ground, with the width equal to your shoulders, and lean your fingers forward or slightly outward. Bend your arms, slowly move your center of gravity down, and tilt your elbows slightly outward. Move up again until your arms are fully extended. And don't let your waist droop or lift it on your hips. Repeat this action 8 to 12 times.

Increase the difficulty: in the process of push-ups, lift your left foot off the ground and keep your legs stretched. Return the left leg to the starting position, change the right leg and repeat this action. Change legs to complete the whole set of movements 8 to 12 times.

Action 4, forearm lying on your side.

Lie on your left side with your legs straight, your left elbow perpendicular to your left shoulder, and your right palm on your waist. Put your right foot on your left foot. When exhaling, gently move your hips and knees downward, keeping your left foot, left hip and left forearm in contact with the ground. Inhale and slowly return to the starting position. Switch sides and repeat the above actions. Hold each side 15 to 30 seconds.

Make it harder: Raise your thighs as high as possible during the whole process.

Action 5, raise your limbs.

Lie on your stomach with your arms in front of your head, palms down, and your head and neck should be in a straight line with your spine. When exhaling, contract your hips to keep your body balanced, and then slowly lift your left leg and right arm about 10 cm at the same time. Hold this position for a few seconds, and then return to the starting position. Switch sides and repeat the above actions. Avoid back or neck bending. Repeat the whole set of actions 8 to 12 times.

Increase the difficulty: Keep your arms and legs off the ground for a few seconds at the same time, then inhale gently and put your arms and legs back in place.

Action 6, rowing posture

Start from a sitting position with your knees bent, with your feet lightly on the ground and your palms under your knees for balance. Tilt your upper body backwards to avoid bending your back. Keep your arms straight forward and your legs straight up. Your upper body and your legs form a V-shape. The whole process lasts 30 to 60 seconds to ensure smooth breathing.

Increase the difficulty: after keeping the boat shape for 5 seconds, lean down a little, lower your legs a little, and your legs and body are a few centimeters off the ground. At this time, your body is balanced with the sacrum (the bottom of the spine) as the support point. Keep this change for 5 seconds, and then move up and down for another 5 seconds. Repeat the whole action 6 to 8 times.

Action 7, crawl forward and stretch your arms.

Starting from crawling, the forearm is placed on the ground, and the elbow is perpendicular to the shoulder. Toes down, legs straight, consistent with the forearm. Hold for 5 seconds, then extend your left arm forward. Put the left arm down to the starting position, change the right arm and repeat the above actions. Repeat the whole set of actions 8 to 12 times.