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- Do a warm-up exercise first. Raise the left hand to the shoulder and straighten it forward. Extend the right hand back to balance the body; bend the knee of the right leg until it touches the left hand, then stretch the right hand forward, straighten the left hand back, and also bend the knee and raise the left leg until it touches the left hand.
- Stand four or five feet behind the chair, lean your legs together, and tighten your buttocks and leg muscles. Bend your body forward, place your left and right hands on the back of the chair, press your head on your arms, bend your body about 90 degrees, tighten your abdominal muscles, and feel your back muscles tighten.
- Raise the left leg back to the level of the upper body, and push the foot straight back. You should feel the leg muscles tighten. If possible, raise the leg a little higher for 10 seconds. The left and right legs take turns to do the whole set of movements 30 times.
