1. Stand with your feet straight and your upper body vertical, then bend your right leg and knees.

2. Hold the right thigh and heel with both hands, and rest your ankle on your left knee.

3. Keep your body balanced. Let go of your right thigh and heel with both hands, lift forward, inhale, tuck in, and lift your hips 10 second.

4. Exhale, bend your left knee, squat your hips, and form a semi-squatting posture with your left thigh and calf at 90 degrees. 10 seconds later, the left leg stands upright and repeats the exercise 15 times.