Magic chair twist: first stand in the mountain, then separate your feet shoulder-length apart. Then bend your knees and put gravity on your hips instead of all your legs or knees, which will easily lead to knee or leg injuries. Put your hands together and twist your body slightly to the left. After twisting, put your right arm on the outside of your thigh to make the twisting deeper. Don't use force when twisting deeply, so as not to hurt your waist. Take five deep breaths and turn to the other side.
Warrior pose: it is also a mountain pose at first, and then the feet are separated by one leg. Turn around and turn right. After turning around, your knees should be aligned with your toes. Then adjust the hips, with the left hip in front and the right hip in the back. After straightening, inhale and raise your arm upward. This action can stretch our side waist and tighten the meat on the side waist. After that, bend your right leg and knee while exhaling. Step back your left leg and keep it tight. This action should also keep five breaths, and change the other side after five breaths.
Lie flat: first lie on your stomach, then put your hands on your chest, breathe, and start pushing the floor with your hands, so that your hands and feet are supported and all other parts of your body are suspended. This position also holds five breaths. Pay attention to this process and keep the lower abdomen tight all the time.