Opportunities in the A-share industry chain under the second shock due to the outbreak of Japan and South Korea

Opportunities in the A-share industry chain under the second shock due to the outbreak of Japan and South Korea

Original title: Japan and South Korea outbreak intensified!

The opportunity of the A-share industry chain in the second shock Source: 21st Century Business Herald Japan, South Korea’s new crown pneumonia outbreak still occurred in a large area!

  As of the evening of February 24, a total of 850 cases of new coronary pneumonia have been confirmed in Japan, and 4 cases have gradually died.

Japanese government experts believe that there are many cases in Japan where the path of infection cannot be confirmed, which may spread rapidly in the future.

If the epidemic expands further, Japan’s medical system may collapse and social and economic activities will fall into chaos.

  At 9 am on February 25th, South Korea released epidemic data. The latest 84 confirmed cases were added, and the number of confirmed cases has gradually reached 977. 8 deaths have occurred in South Korea.

A week ago, there were only 28 confirmed cases in South Korea.

  Japan and South Korea’s new crown pneumonia crisis has intensified, leading to panic in the external market last night.

  The three major U.S. stock indexes closed down across the board, all falling by more than 3%; European stocks also suffered a general setback, with major indexes in Germany, Britain, France, and Italy falling by 3% to 5%.

In terms of commodities, the United States and Cloth Oil fell nearly 4%.

  Amidst the turmoil in the surrounding markets, domestic investors instinctively focused on the potential dangers that the intensification of Japan and South Korea ‘s epidemic could cause to the Chinese industry chain.

  Potential impact of the outbreak of Japan and South Korea on the domestic industry chain Japan is China’s fourth largest trading partner.

  According to Guotai Junan’s analysis, China’s imports from Japan are relatively dependent on imports of parts and intermediates.

If the epidemic breaks out, it will cause Japan’s production capacity to shrink, and it may have an impact on China’s domestic automobile, equipment manufacturing, semiconductor, and chemical industries in the future.

The specific major products affected are: 1) Mechanical and electrical equipment, audio-visual equipment and parts and accessories: Among the products that China relies on and imports from Japan are concentrated in industrial robots, mechanical shovel, engines, electric storage batteries, and ignition start equipment.

  2) Major products of vehicles, aircrafts, ships and transportation equipment: China’s dependence on Japan focuses on the coupling devices and bogies, ships, automobiles, vehicle gearboxes, engine parts, etc. of railways, trams, or locomotives.

  3) Optical and electronic equipment, medical and other instrument products: China’s dependence on Japan focuses on cameras, photographic laboratory instruments, dental accessories, optical components, etc.

  From the perspective of the industrial chain, Japan’s computer electronics and optical equipment, electrical equipment, basic metals, rubber and plastics, machinery and equipment, and automotive and transportation equipment industries are located upstream of China.

  Once the epidemic crisis passes, then China will have two industrial chain influences: one is the automobile chain, associated rubber, chemical industry, and metal products industry; the second is the high-tech manufacturing chain, which mainly includes electrical equipment, mechanical equipment and electronic opticsEquipment industry.

  China and Thailand Securities believes that in terms of absolute trade, Japan and South Korea’s exports to China are mostly mechanical and electrical products, mainly integrated circuits and semiconductor components; Japan and South Korea’s most imported from China are also mechanical and electrical products, mainly terminal products such as telephones.

China-Japan-ROK trade is very close and 杭州夜网论坛 the industrial chain is very close. The new crown epidemic in Japan and South Korea may have a certain impact on the production and industrial chain development of developing countries.

  Japan-South Korea epidemic or promote domestic substitution to accelerate the outbreak of Japan-Korea epidemic, and even a new wave of spreading trends that may be caused overseas has become an indisputable fact.

At the same time, there are different levels of impacts on China and even the global industrial chain.

However, the scale also provides Chinese companies with opportunities for domestic substitution and technological upgrading.

  Tianfeng Securities believes that if the epidemic in Japan and South Korea spreads, it will form a second blow to the global industrial chain, especially in the automotive and electronics manufacturing 南宁桑拿 where the supply chain is connected in series and the division of labor is complex.The increase may disrupt production plans in the East Asian manufacturing industry chain and affect downstream companies in China’s industry chain, but may also accelerate domestic alternatives in some areas.

  Specifically, the impact of the Japan and South Korea epidemic on the domestic industry can be divided into positive and vertical parts: the reverse part, which will form a second blow to the global industrial chain, which will most directly impact downstream companies in the Chinese industrial chain; the positive part, the domestic partIt is biased towards the upstream industry chain, and its main competitors are in Japan and South Korea. The epidemic has promoted market demand for related enterprise products and accelerated domestic substitution.

  In addition, Zhongtai Securities pointed out that from the perspective of mature terminal demand in Japan and South Korea, the Japanese and South Korean products that domestic residents rely on may be affected by the epidemic, which may lead to import substitution effects in the medical and aesthetic industries and the food industry.

China Everbright Bank (601818) Interim Report Comments: Outperformed Expectations, Earnings Performance is Unique, Asset Quality Meets Positive Improvement

China Everbright Bank (601818) Interim Report Comments: Outperformed Expectations, Earnings Performance is Unique, Asset Quality Meets Positive Improvement

Event: Everbright Bank disclosed its semi-annual results for 2019.

1H19 achieved operating income of 661.

40,000 yuan, an increase of 26 in ten years.

6%; net profit attributable to mother is 204.

40,000 yuan, an increase of 13 in ten years.

1%, exceeding our expectation (the original increase in net profit attributable to mothers in 1H19) 8.

5%, mainly due to better-than-expected mid-income performance and poor improvement).

Non-performing rate in the second quarter of 19

57%, a quarter-on-quarter decrease of 2bps; provision coverage ratio was 178.

04%, a quarter-on-quarter decrease of 0.

7 units.

The interest margin widens every year, and the middle-income advantage continues to strengthen, leading to outstanding performance beyond expectations.

Since 14 years, China Everbright Bank’s performance growth rate has only maintained its number growth, and this time, China Everbright Bank’s net profit attributable to mothers increased by 13.

1%, exceeding the market expectations, and also hit a historical high.

From the perspective of the decomposition of driving factors for performance growth, 1) the reduction and the extension to the widening of interest margins for many years led to a high increase in net interest income, which is the main cause, and has a positive contribution to performance growth.

1%; 2) Restructuring, China Everbright Bank’s long-term middle income advantage has been strengthened again.

Affected by changes in fair value, changes in profit and loss, 1H19 non-interest income increased negative growth, but focus on the core net fee income can be found: After reclassifying credit card installment income to interest income in 19 years, the core traditional bank card service fee netIncome above the growth rate remained above 20% (1Q19 and 1H19 were 24 respectively.

7%, 21.

7%), positive contribution to performance growth4.


The core tone of optimizing the asset-liability structure has not changed, and the loose structure of overlapping interbank debt interest rates has jointly created an outstanding performance in interest margins.

1H19 Everbright Bank spread wide 48bps to 2 in ten years.

At 28%, we estimate that the annualized interest rate difference in the single quarter of 2Q19 also narrowed slightly by 1bp to 2.


In terms of price, the pricing of restructured asset-side loans continued to increase, and the loan yield in 1H19 rose by 34bps to 5.

68%, but the expected debt yield will gradually decrease under the broad currency environment; instead of the debt end, more benefit from the displacement of the cost of interbank liabilities, the cost rate of interbank liabilities will gradually decrease by 70bps, which effectively hedges the pressure on storage costs and pays interestThe resistance cost is reduced by 22bps.

But more importantly, the main tone of China Everbright Bank in optimizing its asset and liability structure is still continuing: 1) Vigorously consolidate the physical foundation, while benefiting from the decline in the cost of interbank liabilities, it is also more proactive in focusing on deposition.

In the first half of the year, new deposits accounted for 138% of the total new debt, and deposits increased by 20%, which is expected to be at the top of the stock bank.

2) The proportion of loans in 1H19 increased to 55.

8%, but in 1H19, China Everbright Bank’s credit disposition assumes public debt, and public debt accounts for 53% of total new loans.

6%, while retail credit card loans accounted for 30% of incremental incremental loans.

4%, in an environment where credit card risks have been improved in a timely manner, and proactively expand the pace of investment, which further reflects its prudent 苏州夜网论坛 operating style.

The non-performing rate has declined steadily. After the initial bad stocks are gradually cleared out, and after actively realizing the asset quality, the asset quality ushers in a more positive marginal improvement.

Everbright Bank’s asset quality has been under pressure since the second half of 2018, and the performance of Everbright Bank from year to date has basically reflected investor approval.

For the Air Force, we judge that the second half of 19 is expected to usher in a bad turning point, and it has been verified in this interim report.

In the second quarter of 19, China Everbright Bank’s non-performing ratio decreased by 2bps to 1.

At 57%, we calculated that the negative generation rate of 2Q19 plus write-offs decreased by 23bps to 151bps from 1Q19.

Concerned about the loan ratio fell 11返回码: 500 网站打不开?重查bps to 2 compared to 18 years.30%, of course, the United States and China is slightly inadequate, the loans within 90 days of overdue loans increased by 25 compared to the end of 18 years.

With an impact of 7%, overdue loans increased by 17 sequentially.

9%, and the overdue loan rate is also 2 by the end of 18 years.

36% rose to 2.


However, according to the banks that have been disclosed in the interim report, most of the banks’ loans overdue within 90 days in the first half of 19 were up on a month-on-month basis, which is mainly due to credit card overdue.

In addition, Everbright Bank continued to strictly identify bad, 1H19 “overdue for more than 90 days / non-performing loans” was 88.

69%, and the overall level of provision remained adequate, and the provision coverage ratio in the second quarter of 19 decreased slightly by 0 quarter-on-quarter.

7 up to 178.


From the current point of view, we believe that China Everbright Bank ‘s basic initial release of poor stocks has been completed and asset quality is expected to be in the first echelon of listed banks for a long time, which is a good foundation for steady growth in future performance.

Investment suggestion: Everbright Bank ‘s mid-term report performance exceeded expectations, strong revenue and unfavorable improvement. After the new position is in place, focus on subsequent more proactive marginal changes.

Increase the profit forecast, it is expected that net profit attributable to mothers will increase by 15 in 2019-2021.

0%, 15.

7%, 16.

2% (previous forecast was 7 respectively.

8%, 8.

3%, 8.

9%, mainly adjusting income and interest margin), the current total corresponds to 19 years 0.

61x PB, maintain BUY rating and first recommendation combination.

Risk reminder: adverse risks caused by economic substance.

Aerospace Development (000547) 2019 Third Quarterly Report Review: Strong Revenue Performance Growth, Gross Margin Drops Significantly

Aerospace Development (000547) 2019 Third Quarterly Report Review: Strong Revenue Performance Growth, Gross Margin Drops Significantly
Investment Highlights The company achieved operating income in the first three quarters of 201923.52 ppm, an increase of 44 in ten years.07%; net profit attributable to mother 3.08 million yuan, an increase of 39 in ten years.31%.The company’s growing operating income is primarily due to the increase in defense equipment industry income and the expansion of the consolidated scope of statements.  The company’s gross profit margin in the first three quarters of 2019 was 37.65%, a 北京夜生活网 decline of 5 per year.78 units; the gross profit margin in the first three quarters was 32.79%, 43.13%, 37.85%.  In terms of quarters, the company’s first and second quarter operating income in 2019 was 7 respectively.5.4 billion (+43 year-on-year.90%), 7.3.8 billion (+ 45% YoY).33%); net profit attributable to mothers is 1.3.0 billion (+41 y / y.58%), 1.200,000 yuan (+34 compared to the same period last year).91%); the company achieved revenue in the third quarter8.60 ppm, an increase of 43 in ten years.14%, an increase of 16 from the previous month.55%, net profit attributable to mother 0.850,000 yuan, an increase of 43 in ten years.08%, down 28.77%.  Prepayments and accounts payable reflect sufficient orders from the company.As of the third quarter of 2019, the company’s prepayments increased to 7.100,000 yuan, an increase of about 203 佛山桑拿网 in the initial stage.07%; the company’s accounts payable increased to 16.1.6 billion yuan, an increase of about 61 in the initial period.48%.  Earnings forecasts and investment advice.According to the latest financial report, we forecast the company’s net profit in 2019-2021.84/7.30/8.75 ppm, corresponding to the closing price of PE on October 24 is 27.9/22.3/18.6 times, maintaining the level of “prudent overweight”.  Risk warning: gross profit margin continues to decline; new business expansion exceeds expectations.

Early childhood education without neglecting motor development

Early childhood education without neglecting motor development

A 4-month baby can’t lift his head on his stomach, a 5-month baby won’t turn over, and a 6-month baby needs help to sit up . Yesterday, the reporter learned from the Children’s Health Department of Wuhan Children’s Hospital that after a winter,Many babies and toddlers should have the ability to do simple exercises, but parents do n’t do it manually because they cover their heads in winter.

  Yuanyuan, who lives in Jianghan District, was just half a year old. When he was born, it happened to be cold. The family was afraid of him being frozen. His little hands were never covered in long sleeves.The arm hardly moves at ordinary times. The old man at home hurts the child and hugs him in his arms every day.

Recently, the children wear less clothes when the weather is warm, but the mother finds that Yuanyuan does not look up when she is lying on her face, and she ca n’t sit still when she is sitting.

Yesterday, the parents hugged him to the hospital for examination. The doctor said that he usually exercised too little and his motor development was slow.

  Lin Jun, chief physician of the Rehabilitation Department of Wuhan Children’s Hospital, said that after the winter, there are many “lazy babies” with slow developmental movements like Yuanyuan.

Now parents pay more attention to their children’s intellectual development and language development. They do not know their children’s sports development. Many children have high IQs and good language development, but they feel poor space and poor hand-eye coordination.

In fact, exercise is the basis for the development of learning ability. Letting a baby of a few months away from the arms of parents, practice more exercises such as raising his head, turning over, crawling, grasping, holding in an appropriate space, and promoting the development of sports will enhance childrenLearning ability and promote intellectual development.

Tips for parents to respect their children

Tips for parents to respect their children

Case 1: The 13-year-old daughter is a lazy person, and the mess in the small house is always messy.

It was a Saturday. I pushed open the door of my daughter’s room and went in to help her clean.

“Mom, why are you coming in!

Go out!

“My daughter waved at me unhappy.

  ”Have you seen how dirty your room is?

“I ignored her protest and picked up my broom.

  ”Have you seen the ‘Do Not Disturb’ notice on my door?

Don’t just go into my house, okay?

If you want to come in, you should knock!

“” Then clean up the room yourself!

“That’s my business, don’t leave it to you!

“The daughter is still impatient.

  ”You child, what’s the matter?

“Mom, you should respect me.

I am an adult too!

“I retired angrily from my daughter’s room.

A glance at her daughter’s door really hangs a beautiful pendant, which can be dialed manually, and a corresponding word appears every dial.

For example, “I am reading a book, do not disturb” or “Knock the door before entering the door” and so on.

  To make children respect you, you must first respect them.

So how can parents get the respect of their children?

Here are a few “secrets”: Method 1: Consult more and order less.

  Someone reminds the child that it is time to do the homework. You can say, “It’s time, should you do your homework?

“Don’t go straight and say:” Don’t watch TV, go homework!

“Please ask the child to do something for the parents. You can say,” Can you bring me that dress for me? ”

“Don’t say” Give me that dress. ”

“If your child does it for you, remember to say” thank you “.

In this way, the child will feel that you respect him, will feel happy, and will be willing to listen to the parents.

  Option 2: More guidance and less reprimand.

  Parents should treat their children like adults, and don’t always blame him for making a mistake. Instead, they should point out gently to avoid hurting his pride.

  If the child’s homework is too messy, parents can say: “You do homework very fast, it’s really good.

However, if I can write the words neatly and beautifully, it would be even better!

I believe if you write carefully, you can do it!

“Parents must not point and point at homework books, angrily:” Look at you, what does this look like?

very messy!

“Some parents may think so: treat the child as an adult and euphemistically point out the disadvantages?
Can he change?

What child would he call if he had this awareness!
  In fact, the more the parent respects his child, the more self-esteem the child will have, and the more self-esteem he will, the more he will pay attention to amending his words and deeds to win the respect of others.

Therefore, it is euphemistic to point out that a child’s shortcomings are more effective than naked reprimand.

  Of course, the specific situation has not been dealt with concretely. For the child’s bad behavior, bad habits and other principles, the parents themselves are euphemistic, but they cannot use reprimand, even with his personality on an equal and serious basis, pointing out its harmfulness.Ask them to correct and set some punishment.

This attitude is easier for children to accept than scolding them.

  Method three: Make more friends with your children and less peep into your children’s “minorities”.

  Many children are particularly disgusted by parents looking at their schoolbags and peeking at their diaries.

The reason why parents do this is to change their understanding of their children’s thoughts and worry about what the child is hiding from their parents, which is conducive to education.

Parents are right, because children need parental education after all.

But isn’t there a better way to understand children?


That is to make more friends with children.

  Parents should usually spend more time chatting with their children, asking about their children’s school affairs, interpersonal relationships, opinions on some things, and so on.

  If the child tells you some real feelings and thoughts, such as having a good opinion of a male classmate, or a man having a good opinion of her, etc., do not blame her. To understand her first, then tell her what to do.
Parents should patiently give guidance and help to their children about some of their life confusions.

  In this way, children recognize that parents respect and trust themselves, and they will increasingly trust their parents, and they will treat their parents as the object of talk, not the object of confidentiality.

  Remember: even young children are people who deserve respect!

Please see your child. Case 2 The son is in fifth grade. He usually likes to write and draw. He often writes novels and comics in some books, or some small cartoons in paintings, because his writing is very interesting.The painting technique is also okay. Grandpa, grandma, and grandpa like to discover and appreciate his “masterpiece” when he is fine.

Although we know that his son does not like others to see his “masterpiece”.

But we do want to take a look.

So one time, while he was still awake, my wife and I found his book and was looking at it. I couldn’t think of the son who was suddenly woke up and found him. He was angry: “What are you doing!

Don’t mess with my stuff!

Don’t touch my schoolbag?

“What do you mean, you?

Do you have any secrets?

“Asked his wife.

  ”It’s no secret.

But this is my personal space, you should respect my exclusive rights!

“We quickly closed the son’s book, only then noticed the words on the cover of the book:” I agree, please do not read it!

“” You should respect me.

I am an adult too!
“You should respect my exclusive rights!”

“Did such blunt confrontational words have your children ever told you, would their words strike your heart like a hammer?

  I remember the American psychologist Roda Dunney said: “When parents are wrong, or they violate their promises, if they can say sorry to their children, they can help them build self-esteem, and at the same time, they can cultivate children to follow human habits.

“But we often ignore this, always thinking that he is still a kid, what do you know!

In the subconscious, some parents may think that “he” is my child, and we have the right and responsibility to control everything about him.

As everyone knows, this will almost hinder the child’s growth, and often hurt the child’s self-esteem without knowing it.

If this continues, it will always affect the harmonious relationship between parents and children, and will even cause children to form an imperfect personality.

Four-stage counting method for young children

Four-stage counting method for young children

Step 1: Physical counting The thinking of a 3-year-old child is at the original level, and the specific image thinking is placed on the floor. At this time, counting must rely on physical objects.

  When my grandson Yuanyuan started to learn counting, I often used fruits and other real objects for teaching.

I put 3 apples and 5 apples in a pile, and asked him how many of them were, and how few of them?

Yuanyuan can accurately distinguish between a pile of 5 and a pile of 3, but it is not clear how much the two apples differ.

  I first taught him to count two piles of apples and then compare them. He could take out the two more apples and say that there were two more.

I asked him to put two piles of apples together and count them together, and he counted them one by one, saying eight.

I told him to take one of them for grandma and asked how many were left.

He counted them one by one and said that there were 7 left.

Through this method, Yuan Yuan learned to calculate the number within 10 in the process of number physical measurement.

  Step 2: Counting the Substitute After the child learns to count the real thing, the independence of thinking begins to sprout, and gradually relies on the physical prototype when counting, and then the substitute counting training can be performed.

  Without a physical prototype, I asked Yuan Yuan: “4 apples plus 3, how many in total?

“I took out the blocks and let him calculate. He counted 4 blocks instead of 4 apples, and then 3 blocks instead of 3 apples. Then he put the two stacked blocks together and counted them, telling me it was 7Apples.

In this way, Yuanyuan can always use bricks and other substitutes to count what kind of objects are always counted.

  Step 3: After symbolic counting learns physical counting and surrogate counting, children can further increase their dependence on physical objects, and use the physical representations and counting tools reproduced in their heads to perform symbolic counting.

  Symbolic counting is the transition from alternative counting to abstract counting.

In teaching Yuanyuan’s abstract calculation of addition and subtraction within 10, I adopted two progressive methods: ◆ Finger counting tool: finger. After Yuanyuan learned to count with substitutes, I taught him to use his fingers.The first digit represents a number up to 10 to learn addition and subtraction up to 10.

At the beginning, Yuan Yuan is still in the counting stage. For example, when asked how many times 5 plus 3 equals, he will symbolize 5 fingers with one hand and 3 with the other hand, and then count down one by one to get the answer of 8.

Later, you can slowly develop to not count the fingers, you can immediately say the number when you see the fingers, and you can say the sum of the fingers indicated by two hands.

This symbolic counting improves the abstraction of the number in the child’s head, a step further than physical counting and surrogate counting.

  ◆ Comparison counting tool: The diagram first uses a piece of cardboard (the colors on the front and back are different) to make two identical ones, each representing 1?
10 step-shaped charts, then cut one of them into 10 to represent 1?
10 pieces of paper.

  With these two small teaching aids, you can use the graphic comparison method to teach children to add or subtract within 10 years.

For example, ask 3 + 4 =?

Take out the piece of paper representing 4 and place it behind the position marked with 3. This will clearly grind the length of the piece of paper 3 + 4 and the size of the piece of paper marked 7 so that the child can say 3 + 4 = 7.

How about 8-2 =?

Just turn the paper block representing 2 and cover the end marked with 8. The child can clearly grind the length of the paper block 8-2 to be exactly the same as the paper block marked 6. The result is 6.

  Step4: Counting the child’s abstraction Through the above three stages of learning, the parent has initially formed the original concepts of cardinality and number sequence. Parents still need to teach repeatedly to improve the abstraction of the original cardinality and number sequence concepts in the child’s mind, so that he can completely overcomeDependence on things, to obtain a higher degree of generalization and abstraction.

The child understands the actual number that each number within 10 represents and its own position in the sequence in order to perform an abstract count.

  When Yuan Yuan was 4 years old, the actual number represented by the numbers within 5 was very clear.

I said 4, he can imitate 4 fingers at once, and can perform abstraction counting within 5 additions.

For example, I asked him: 2 + 3 =?

He doesn’t need to count and can answer 5 right away.

After such training, Yuan Yuan can fully calculate the addition and subtraction within 10 by the abstract count at the age of 4 and a half.

Yoga sex health orgasm is incredible

Yoga sex health orgasm is incredible

Martin Feaver, a world-renowned personal trainer, commented on yoga and intercourse: “If your limbs are flexible enough, you can make various poses, and you will be willing to try; if you have enough strength(Yoga is an exercise that uses its own weight as its strength.) You can maintain your favorite posture for a long time; and if your bodies are very suitable for each other, you can experience the beauty of sex more deeply.


Accelerated system circulation This posture is called arching, which fractures the chest and releases tension and allows blood to circulate fully in the abdomen.

It can regulate the circulatory system of the main body and limbs, and at the same time promote the health of the female reproductive system: lying on the ground, hands open backwards, and slowly grasping both feet.

Inhale, hold your breath, and use your abdomen as a support point to lift your legs, head, and chest at the same time to keep your body balanced.

Hold your breath continuously.

Exhale to flatten your body.

Repeat 3 to 4 times.

(If the tibia or lumbar abdomen is painful, do not force it.


Ignite your sexual desire. The separated legs can shrink the leg muscles and allow the blood to fully circulate in the pelvis. Slowly filling the vitality of the whole body will greatly stimulate your enthusiasm: put them on the floor, straighten your legs and open them.But be careful not to strain your thighs and step on your muscles or ligaments.

Keep contracting upwards while bending your feet up.

Then bend down as much as possible to grab your toes, or place your forearms on the ground to support your body.


The posture of stimulating gonad secretion and forward leaning can greatly promote sexual health. It relaxes the pelvis and hips and enhances the secretion of gonadotropins. It is said that this action also has the effect of restoring youth: sitting straight on the floor and holding your legs forwardStretch.

  Stretching vertically, the body slowly bends forward, grasping the toes with both hands.

Minimize as much as possible, bury your head in a cylinder and keep your posture for a few minutes.


Passionate release This simple pose has an emotional name: Tinker.

It can rejuvenate your tired and nervous legs, and irritating functions. The open hips will completely help you release your passion: sit on the floor, buttocks, but try to put your hands as far as possible without straining your muscles.Flat with both feet aligned near the front.

Sit up.

Hold your posture for a few minutes.