5-10 minutes of preparatory activities should be carried out before the practice. In the process of practice, it is better to slow down and make every action standard. There should be no rest between the actions as far as possible. After the whole set of actions, take a rest for 2 minutes.
Supine alternate leg lift
10-20 times on the left and right
Sit with your legs closed
10-20 times
Alternate leg raising with supine support
10-20 times on the left and right
Side support hip support
10-20 times
Turn left and right in sitting position
20-30 times on each side
Supine straight leg abdominal roll
10-20 times
Straight arm flat back leg lift
10-20 times on the left and right
Lie on your back, bend your knees, roll your belly on your side
10-20 times on the left and right
