Hip abduction training of supine bridge: keep your hips upright, move your knees apart, and then put your knees together. Stand up for 4 seconds, stand still for 2 seconds, and put down for 4 seconds.

Supine bridge hip lift training: lift the pelvis by straightening the hip joint until the upper body and thigh are in a straight line. Lift for 4 seconds, hold still for 2 seconds, and put down for 4 seconds.

Prone hip flexion training: straighten the hip joint so that the thigh and upper body are in a straight line, and return to the starting position after a period of time. Bend up for 4 seconds, rest for 2 seconds, and put down for 4 seconds.

In any case, the key to fitness is persistence. Don't give up easily, repeat it two or three times a week.