Action 1: one-legged hip bridge

When the left leg is raised, the hips are constantly tense. When exerting force, try to keep your hips off the ground, your hind feet on the ground, and your toes hook up. At the highest point, the torso and thighs are in a straight line.

Action 2: Lift your legs after lying prone.

Chest out and abdomen in, back straight, legs gently lifted, hips kept tense.

Action 3: Squat down and lift your knees.

Tighten your abdomen, keep your back straight, your hips tight, your thighs parallel to the ground, your knees in the same direction as your toes when you squat, and your knees slightly higher than your hips when you lift your knees.