One method: ① 1/3 sit outside the chair, with the lumbar spine straight and stretched upward. (2) Put your hands on both sides of the chair, lift your left foot forward and put your toes up. (3) reset, then change the other lower limb, and repeat it for 8~ 12 times, ***3 times.

Method 2: ① Sit on the outside of the chair surface 1/3, with elbows on the inside of thighs. (2) The elbows of both hands are supported outwards and the thighs are forced inwards. (3) forming resistance and staying for 5~ 10 second. ④ Repeat 8~ 12 times and ***3 times.