Hold the chair back or wall with both hands, keep your back straight, exhale, straighten your right leg backwards and upwards, tighten your hips, keep the movement for 5- 10 seconds, then restore it, repeat it 10-20 times, and then do the same movement with the other leg for 3-4 groups every day.

Note: Beginners or people who have no sports foundation just need to straighten their legs backwards and feel their hips tighten, so they don't have to lift their legs very high.

Action 2: Squat.

Spread your legs slightly wider than your shoulders, with your toes and knees outward. Exhale and kneel until your thighs are parallel to the ground and 90 degrees to your calves. Inhale and stand up to restore. Move slowly and carefully, focusing on your legs and hips. Repeat the action 10- 15 times, and do 3-4 groups every day.

Note: when squatting, the vertical line of the knee should not exceed the toe, and when standing upright, the knee should not be completely straightened to lock the joint. Keep your toes and knees in the same direction all the time during practice, otherwise your knees will be injured due to uneven stress.

Action 3: Squat with an arrow.

Stand up straight, hold the wall or chair back with one hand, exhale, bend your knees with your front and rear feet until your knees are at 90 degrees, experience slight pain in your hips and thighs, then inhale slowly and stand. Repeat 5- 15 times, and then switch feet. Do 3-4 groups every day.

Note: when practicing, the knee of one leg should step backward, do not touch the ground, and the vertical line of the front knee should not exceed the toes.

Action 4: Put on locust yoga.

Lie prone, put your hands at your sides, exhale to tighten your hips, lift your legs up, hold for 10-20 seconds, breathe naturally, then lean back and take a deep breath. Repeat the action 3-5 times.

Note: Beginners or people without sports foundation should not insist on raising their legs too high during practice.

Action 5: Put on the tiger style of yoga.

Land on all fours, exhale, raise your head, and lift your right foot backwards and upwards. Focus on tightening the hips, stay for 15 seconds, then restore, repeat 10- 15 times, and then do it with the other leg.

Note: tighten your waist and abdomen during the movement, and don't collapse when lifting your legs.

Action 6: Mat the bridge of yoga.

Lie on your back, bend your knees, put your feet on the ground, put your arms at your sides, and keep your heels as close to your hips as possible. Exhale, lift your hips, waist and back off the ground at the same time, tighten your hips 10- 15 seconds, breathe naturally, then recover, and repeat for 5- 10 times.

Note: Good flexibility can increase the difficulty of grasping ankles with both hands. If you can't touch your ankles, put your hands on your sides.

Coach Xiao Chunyan reminds: If you keep exercising for one month according to the above methods, you can obviously improve and tighten your hips. However, it should be noted that when you reach this exercise intensity, you should take more calcium supplements in your diet and eat more rich foods in protein. In addition, adequate sleep is an important guarantee for the timely recovery of the body.

Action 7: Lie on your side and lift your legs.

Lie on your right side, straighten your right hand, put your left hand on the ground in front of you, straighten your left foot, and tighten your side waist, hips and outer thighs. Repeat 10-20 times. Then practice on the other side.

Note: keep your body steady, don't swing your feet back and forth, and lift your legs slightly back.