Action essentials:

1, lie flat on the bed, lift your legs slightly off the ground, and lift your head and shoulders at the same time. 2. Leave the bed with your arms, lift one leg, bend your knees as close as possible to your chest, bend your elbows at the same time, and put your hands on your knees. Hold this position for 4 seconds. 3. After the action is completed, change the other leg to continue. 20 times per leg.

Action 2: Bend your knees at both ends and lift them up.

Action essentials:

1. Lie flat on the bed with your legs straight, lift your toes straight off the bed, lift your shoulders, reach your ears at the same time, and straighten your back. 2. Use the strength of the abdomen to lift your knees to your chest. At the same time, hold the calf forward with the palms of your hands for 4 seconds, and then resume the initial action. This action is repeated 20 times.

Action 3: scissor legs at both ends

Action essentials:

1, lie flat on the bed, straighten your legs, lift your shoulders at the same time, and tighten your abdomen. 2. Straighten your hands forward and lift them slightly, swing your legs up and down alternately, and hold your thighs with your hands. If you want to increase the difficulty, you can always raise your hand without holding your calf. Repeat 20 times on each leg.

Action 4: Swing your legs on your back.

Action essentials:

1. Lie flat on the bed, stretch your hands to your sides naturally and tighten your abdomen. 2. Straighten your legs, tighten your toes, raise your legs, and then swing up and down. This action is repeated 30 times.