Stand upright with your legs apart and keep them shoulder width apart. The upper body leans forward, the lower body bends forward, and then stands up. Pay attention to keep your knees straight here, and try to touch the ground with your hands. Repeat 50 times. (Of course, you can do this step by step according to your physical condition. ).

2, in turn, high legs:

Stand with your legs straight (of course, you can also hold your legs on the wall, desk, windowsill or bed, carpet and other comfortable places) and try to keep your upper body still, with your knees as low as possible and put them on your chest. You can hold your legs with your hands and do it 50 times in a row.

3. Sit-ups:

Exercise reduces the fat on the stomach and makes the abdominal muscles delicate and powerful. When doing this action, first lie on the bed or mat in supine position, straighten your legs, put your hands together on the back of your head, sit up hard on your upper body, then lean forward and touch your knees with your forehead. Repeat for many times.

4, solid ball throwing:

Sit on a bench with freely adjustable angle, and then adjust the bench to make an angle of 45 with the ground. Lie down, remember to face the floor with your head, and hook your feet with the bench support rod. Hold the solid ball firmly with both hands and put it on your chest. When your upper body rises, throw the ball straight up. Then catch the ball, return to the original action and repeat the action 12 to 15 times.

5, sitting on the abdomen:

First, sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, then slowly lift your legs to your chest, and at the same time lean forward with your upper body so that your chest is close to your legs. Then straighten your legs and lean back. The heel should be about 12 cm from the ground. Repeat this action 12 times.