Stand up straight, legs together, upper body straight, whole body straight, tighten waist, abdomen and buttocks, hold out your chest and face forward. Exhale slowly from the nose to make the abdomen droop, then stop and keep this state and posture 15-30 seconds.

Note that the whole body is in a straight posture during the whole breathing process. Only the abdomen is active.

2. Swing your limbs.

Lie prone on the ground, keep your legs together and straighten your arms to the top of your head, so that your whole body can fully stretch on the ground. Then both arms and legs swing up alternately, that is, when the left arm swings up, lift the right leg, and then change the right arm and lift the left leg after landing for 30-60 seconds.

3. Straighten your legs together.

Straighten your feet, bend your elbows, cross your left and right hands on the other side of your shoulders, and then lie down on your head so that your waist, abdomen, pelvis, thighs and instep are close to the ground. You'd better find a helper to repair your ankle. Lower body fixed, waist and abdomen forced, upper body lifted, elbow off the ground, repeat 10 times.

4. Keep your left leg straight forward and your right leg bent.

Place your right foot on the inside of your left knee, straighten your upper body, and press your shoulder blades back, so that your shoulders lean back and your arms straighten and support you. Then swing the left knee and right knee, pay attention to the right foot not leaving the ground, and fix it with the left leg, left and right 10 times.

5, twist the waist and swing the waist.

Stand with legs open, shoulders broad, upper body straight, abdomen straight, chest and elbows bent, hands crossed on both sides of pelvis. The knees bend forward slightly, then the hips swing back and forth 10 times, and the muscles on both sides of the waist are compressed.