Action one

Restore lying flat, put your hands on your sides naturally, open your feet with pelvic width, and bend your knees into a ready posture; Keep your upper body still, slowly move your feet and soles to your hips, and try to keep your heels close to your hips. This action is repeated 15-20 times.

Action 2

1. Resume to lie flat, with your feet as wide as your pelvis, your left foot bent, your right foot on tiptoe, at a 90-degree angle to the ground, and your hands on your abdomen.

2. Take a deep breath and slowly lower your right foot about 45 degrees. This action is repeated 15-20 times for the left and right feet respectively.

Action 3

1. Lie flat, spread your feet to pelvic width, lift, perpendicular to the ground, put your hands behind your head, and raise your head.

2. The upper body and right foot remain motionless, and the left foot rests on the right foot.

3. The upper body remains still, and the left and right feet exchange positions. 3. The upper body remains still, and the left and right feet exchange positions.

4. Keep your upper body still and put your feet down slightly, making an angle of 45 degrees with the ground. Like postures 2 and 3, your left foot and right foot alternate. This action is repeated 15-50 times.

Second, lift your hips.

Action one

1. Lie flat and abdomen, open your feet to pelvic width, bend your knees at 45 degrees, put your hands on your abdomen, and look up as a ready posture.

2. Use the strength of the waist to let the hips stand up slowly (try to make the abdomen parallel to the ground). This action is repeated 15-20 times.

Action 2

Restore lying flat, spread your feet to the width of the pelvis, bend your knees at 45 degrees, put your hands on your abdomen, and stand your hips up slightly (the distance between your hips and the ground is about10cm); Keep your upper body still and slowly move your feet and soles to your hips. This action is repeated 15-20 times.

Action 3

1. Restore lying flat, spread your feet to pelvic width, bend your right foot at 45 degrees, bend your left foot at 90 degrees and put it on your right thigh (at this time, your left ankle is slightly lower than your right knee), put your hands on your sides naturally, and raise your head into a ready posture.

2. Use the strength of the waist to make the hips slowly upward (at this time, the body looks in a straight line from the side). This action is repeated 15-20 times.