"Cut" off the annoying butterfly sleeves to make your arms strong and slender like lotus roots.
1. Lie face down on a mat, with your feet together and chin on the ground. Slowly raise your hands as high as possible, palms facing up, and hold for 10 to 20 seconds. Repeat 3 to 4 times.
2. Stand with your feet shoulder-width apart, holding a water bottle behind your body. Slowly raise your hands as high as possible, without leaning forward, and hold for 10 to 20 seconds. Repeat 3 to 4 times.
3. Stand with your feet shoulder-width apart, arms straight out to the sides, palms facing forward. Squeeze your elbows tight to the sides of your ribs, slightly bending your arms, and tighten the muscles on the sides and back of your back. Hold for 8 to 10 seconds, then return to the starting position. Repeat 6 to 8 times.
4. Lie face down on a mat, with your feet together and forehead touching the ground. Place your hands at your sides, interlocking your fingers behind your back. Lift your head and slowly raise your body, with your arms extended parallel to the ground. Hold for 6 to 8 seconds, and repeat 8 to 10 times.
