1. Sit in a chair with your knees slightly bent, your thighs and calves at 90 degrees, your legs spread out, and the stride between them is twice as wide as your shoulders. Bend your elbows slightly back, put your hands on the roots of your left and right thighs, look up, look straight up, then lean back, open your chest, and inhale slowly in this position.

2. After fully inhaling, fill the abdomen with air, then fold the upper body forward, lower the shoulder blades, contract the chest, curl the back, lower the head, and exhale slowly. Note that the arms are spread forward at this time. Inhale and breathe 10- 15 times.

3. Similarly, open your legs to twice the shoulder width, sit shallow in the chair, stretch your arms naturally, put your hands on your knees, then close your left arm, gently press your palm on your abdomen, then twist your waist backwards while exhaling and look back. Exhale slowly when turning back to the front, and repeat alternately left and right 10- 15 times.

Step two.

1. Kneel and lie with your legs together, with your thighs and calves at 90 degrees, your elbows bent back, your upper and lower arms at 90 degrees, your lower arms resting on the ground with your palms, and your waist and above will be lifted up, which will compress your abdominal muscles.

2. Keep this posture and exhale slowly, then lift your right leg, bend your knees upwards, straighten your feet, keep your calves in balance with the ground, then exhale and keep moving for a few seconds.

3. Then keep aerobic abdominal breathing, the left leg is also raised, the legs are close together, and the calf is balanced with the ground.

Step three.

After aerobic exercise, stand up straight and relax, and then gently stretch each finger of your left hand with your right hand to make blood flow smooth and promote metabolism.