Step 1: waist training sitting posture extension: sit with your legs crossed on the yoga mat, keep your upper body straight, support your hands back and five fingers on the ground, and tilt your head back to the greatest extent.

Step 2: waist training hip bridge: the body lies flat on the yoga mat, the feet are perpendicular to the ground, the hands are close to the ground, and slowly raise the hips to form a triangle between the body and the ground. In the whole process, slowly raise the hips and lower the hips.

Step 3: waist training five tigers: support the ground with both hands, bend both legs to support the ground, raise his left hand and left foot to keep him in line with his body. Change your right hand and right foot in about 5 seconds.

Step 4: waist training six snake pose: lie flat on the mat with your back to the sky, support your body with your hands, raise your head upward, straighten your chest, and twist your body appropriately in the left and right directions.

Step 5: waist training locust pose: lie flat on the mat with your body facing up, head up, try to raise your legs, feet facing back and forth, extend as far as possible, and try to raise your left hand and left foot. Change your right hand and right foot in about 5 seconds.

Step 6: waist training supine torsion: lie on your side on the yoga mat, with your hands and feet at the top facing different directions. Your feet at the bottom are placed naturally, and your sincere hands are in a straight line.