1. Sit in a chair and slowly lift your legs.

2. Put your hands gently on your lower abdomen and exhale slowly. While exhaling, the lower abdomen gradually tightens. Exhale slowly, the abdomen is getting tighter and tighter, and the shoulders are kept relaxed. When the abdomen is the tightest, the qi is also spit out.

3. After the shoulders and lower abdomen are relaxed, slowly start inhaling. Inhale as much as possible. At this point, the lower abdomen does not need to be deliberately contracted, instead, the abdomen is forced downward.

4. Sit in the front half of the chair with your feet together, clench your fists with your hands, raise your arms to shoulder height, and gently touch your fists. Keep this posture, slowly turn your body to the left, then slowly turn back to the front, and then do the same on the other side. Repeat this group of movements 20 times a day to create an enviable waist.

Stretching every hour of work can not only shape slender arms, but also benefit small waists. First, cross your hands and stretch forward, palms outward, then reach over your head and keep your palms up. It should be noted that the arm muscles must be tightened to be effective.