1. Stand with your legs together, hands behind your head and cross. Tilt your chest forward and come back. When leaning forward, only press the upper body down and press the back hard. Group 3 repeats this action 20 times.
2. Lie flat on the ground, bend your knees with your legs apart, and support your body with the strength of your arms and feet, so that your back, hips and thighs are in a straight line with the ground. Keep your posture, straighten your right calf upwards, and then switch your legs backwards. Repeat 5 times on each leg.
3. lean down, relax your shoulders and put your hands on your hips. Close your chin and tilt your upper body upward by about 35. Slowly lower your upper body and return to your original position. Lift the upper body 20 times.