part1：
1. Stand standard, eyes forward, feet open, shoulder width apart. Hold a dumbbell in each hand (if there is no dumbbell at home, hold a water bottle instead).
2. After holding the dumbbell, turn the body to the left and keep your feet on the ground. The right foot can stand on tiptoe slightly to assist the rotation. After turning, you can return to standing position, and then turn to another direction in the same way. 20 times as a group, suitable to adhere to one or two groups a day.
part2：
1. Stand standard, eyes forward, feet open, shoulder width apart. Hold a dumbbell in your right hand and put it down vertically. Bend your left hand and touch it behind your head.
2. Then bend to the right side and stretch the waist muscles as much as possible. After 10-12 times, practice in another direction. The two directions were completed as a group, and it was suitable to adhere to 2-3 groups every day.