1, stand, hold the wall with your left hand, tuck in your abdomen, and stretch your spine.

2. Kneel on your right leg, exhale and squat, and lift your left leg backwards. Kick after bending your knees to avoid excessive compensation of the muscles behind your thighs, and lift your hips without thickening your legs.

3. Inhale and return to the right. Note: Keep your back stretched, your abdomen tightened, and you feel pain on both sides of your hips.

4. Complete 20 times *3 groups and change sides.