There is also a one-legged hip lift. Relax and lie on the bed, slowly bend your right leg and knees so that your right foot can step on the bed, and then lift your left leg and put it on it. Keep your arms on the bed, palms down. Then tighten the abdomen, tighten the buttocks, and slowly lift it to make the upper body straight. After a few seconds, slowly put down your body, restore your starting posture, and repeat the exercise for 20 times. Repeat the practice of exchanging legs.