1. Stand up straight, put your feet together, and kneel down.
Stand up for 20 ~ 3o times.
2. Bend over, and do circular movements with both hands and knees, doing 20 times.
About 30 times
3. Spread your feet slightly, bend over, put your knees in your hands, and stop your knees inward.
The exercise takes 10 second, 5 ~ 10 times.
4. Stand with your feet parallel. First do toe abduction and internal rotation with the heel as the axis.
Exercise; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
5. Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious.
6. Kneel on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.