1. Squat: The action step is to hold the handle with the right hand, extend the left hand obliquely downward, put your feet and heels together, and open your toes in a straight line.

2. Front dance: The action steps are standing, with the right foot protruding forward and the toes pointing to the ground. The right hand opens to the right side of the body, and the left hand extends in a semicircle to the front of the body.

3, sucking legs and twisting the waist: Action steps: sitting on the ground, legs straight, left leg bent, left foot close to the right leg and calf. Keep your back straight and twist your waist to the left.

4. Back and lower back: Action steps: Hold the lever with your right hand, open your left arm forward and lift it above your head. Lower back, try to level your shoulders and tighten your back.