1.Group body hugging movement essentials: supine position, bend hips and knees, use both hands to hold the calves tight, thighs close to the abdomen, hold for half a minute. 2, sit-ups Action elements: supine body, hip flexion and knee flexion, hands crossed in front of the chest, avoid neck force, try to use the abdominal muscles, the shoulders from the bed 10cm can. 3, double-legged bridge Action elements: supine position, hip flexion and knee flexion, feet on the bed waist back force, lift the waist back and hips, so that the hip joint straight, try to make the trunk and thighs into a straight line. 4, single-legged bridge The essence of the action: supine position, one leg hip flexion knee, one leg straight, lumbar back force, lifting the lumbar back, buttocks and straight legs, so that the bilateral hip joints in the air straight, the pelvis remains horizontal. Exchange the support leg to complete the same action. 5, side lying half body lift Action essentials: the body lying on its side, the hip joint mildly back, knee flexion into 90 °, the elbow to support the body, the elbow and knee as the fulcrum, the body upward, as far as possible to make the trunk and thighs into a straight line. 6, side-lying whole body up The main points of the action: the body lying on its side, the elbow to support the body, located above the body of the leg upwards, and then the elbow and ankle as the fulcrum, the body will be lifted upwards. 7.Cross-legged four-point support Action elements: prone position, supported by both elbows, bend the hips and cross the calves, keep the waist straight. 8, four-point support (the movement is more difficult than the cross-legged four-point support) The main points of action: the body prone position, with both elbows and feet as the fulcrum, the body will be propped up and hanging in the air, the body as far as possible Cheng a zigzag to maintain 10-30 seconds. 9, modified swallow fly movement elements: prone position, upper arm forward, waist and back force, so that the torso and lower limbs are “arched back” (the chest and thighs can be lifted off the bed, do not lift too high resulting in excessive waist bending), the two heads cocked while alternating arms and legs swing.