Put a small bench or a bundle of newspapers on the floor, with a height of about 3 cm. First, put your right foot on the bench and your left foot on the ground, and then exchange positions with your feet at the same time-the left foot on the bench and the right foot on the ground. This is done alternately, 24 times per minute. This method can exercise the heart's response to persistent activities and reduce the risk of heart damage.

Sit up curled up

Cross your arms tightly around your chest, bend your legs, keep your heels 3-5 cm away from your hips, put your feet flat, hook your toes on the bottom edge of the furniture, and lie flat on your back; When you get up, your torso and head lean forward and try to touch the furniture hooked on your toes. Try to repeat without interruption for 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Sit flat and stretch forward

Take off your shoes and socks, sit on the floor, stretch your legs forward flat and close together, with the heels 13 cm apart, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps to avoid back and leg injuries.

the fitness ball is rolled up

Lie flat on the fitness ball, with your feet flat on the ground, your hands behind your head and your arms open. The chin is slightly retracted to the chest, exhale, contract the abdominal muscles, lift the upper body for about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.