The video has been uploaded to Tudou: http://www.tudou.com/listplay/rt7wRn65yNc.html , please refer to it. Swallow Flying Pose: Suitable for young people. Lie down on the bed, go to the pillow, hands behind the back, lift the head with force, make the head and chest leave the bed, at the same time knees straight, double thighs force backward also leave the bed. Each time for 20 seconds, and then muscle relaxation rest for 5 seconds for a cycle, each time to do 10, according to my situation, you can do 1 group or several groups. Bridge exercise: suitable for the elderly, and body fat people. Lie on your back, go to the pillow and bend your hips and knees, lift your abdomen and hips upwards, maintain for 20 seconds, then relax your muscles for 5 seconds for a cycle, do 10 each time, depending on your situation, you can do 1 or several groups.