Action process: sit in a chair, tuck in your abdomen, take a deep breath, and put an unopened bottle of mineral water between your legs. Squeeze mineral water slowly for 5 to 10 second. Repeat 5 times.

Sit with your hips bent.

Action process: Sit in a chair, tuck in your abdomen, take a deep breath, and raise your left knee above your waist for 5 to 10 second. Switch to the right again and repeat 5 times.

Bend your knees and stay upright.

Action process: stand upright, shift the center of gravity to the right leg, and keep the spine upright. Slowly bend your knees when exhaling, lift your left foot backwards, and put it down when inhaling. Repeat 10- 15 times. Change your right leg.

Step 4: assist in lunges and squats

Action process: the feet are lunged, the front toes are in front, the heels are off the ground and the toes are in front, the upper body is upright, and the hands are supported by furniture such as chairs. The back knee slowly sinks, and then slowly rises to the starting position. Repeat 10- 15 times. Switch to the right.