A short 1 minute squat+1 minute hip bridge+1 minute leg lift+1 minute stair climbing will help.

When squatting, pay attention to the toe not to exceed the knee, tighten the abdominal core and keep the back straight;

The gluteal bridge is shown below.

The core part of the ladder below must be tightened.

Remember to stretch your hip muscles after you finish.

Lie down, one leg stands up and bends, the other instep rests on the knee of the bent leg, and both hands pull the knee of the bent leg towards the abdomen.

For more information, you can search HIIT training method ~ or download Nike training club app~?

Focus on persistence!

Ask for adoption! ! ! ! ! The pictures are all from the Internet.