1. Lie flat with your knees on your chest, your hands flat, your shoulders close to the ground, your hips slowly turn right, try to keep your knees close to the ground and turn your head left at the same time. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days.

2. Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times. ?

Second, lift your legs backwards?

Lie on your stomach with your hands flat on your sides and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles. ?

2. Toe forward and lift your right leg about 15cm off the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times.

Third, kick the calf?

1. Lie prone, bend your arms, and keep your palms shoulder height. At the same time, palms and arms are pressed down on the mat, so that both legs are off the ground at the same time.

2. Keep breathing. Contraction of hip muscles, kicking like swimming. 50 times for each leg, gradually increasing to 100 times. 4. Kneel and kick.

1. Kneel down with your hands and feet shoulder height. The distance between the knees is 20 ~ 30cm. Straighten your right foot and lift it to 30cm off the ground.

2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times. ? Five, bend down and kneel down

1. Kneel on your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead.

2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times.

Sixth, compress the buttocks.

1. Kneel down, hands drooping, palms stroking thighs.

2. inhale. Keep your body and thighs in a straight line, press your hip muscles with your palm, bend back and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times.