1, one-legged squat exercise: legs apart, shoulder width, center of gravity on the right leg first; Slowly lift the left leg, put the leg plate on the outside of the right knee, and then squat down slightly as a whole; The right hand slowly stretches upward, and the left hand drives the body to turn right and put it on the chest; Hold for about 30 seconds, then change legs, 5 times as a group, and stick to 2 ~ 3 groups. Note: When exercising, you must keep your body as straight as possible, extend your right hand as far as possible, as if you want to grasp something high, and your hips should be clamped hard. Function: Exercising the line between the thigh root and hip can achieve the purpose of maximizing the exercise effect.

2, hip opening exercise: legs apart and shoulder width; Put the center of gravity on the right leg, the left leg bends slowly, and at the same time, the toes are gently lifted, and the hipbone is lifted to the right leg; The palms are relatively close together, and the palms are close to the right side of the body, about 10 second; Move the center of gravity to the left leg, palm to the left at the same time, and hold on for 10 second; Do left and right 10 times as a group, and do 2 ~ 3 groups every day. Note: the position of the hip bone should be opened as far as possible, and the hips should be lifted hard. Function: Eliminate excess fat on buttocks, tighten buttocks and lift rear buttocks.

3. lean forward: let your body kneel on the ground, then support your hands vertically downwards and keep your upper body straight; The waist is slowly relaxed and gathered, and the left leg knee slowly leaves the ground while keeping the knee joint bent; First, put your left leg close to your chest and knees, and then push it back and up. When you reach the highest point, your left leg will be completely straight, and at the same time, try to tighten your hip muscles. Take back the left leg according to the original route, then push each leg outward and insist on doing 3 ~ 4 groups, each group does 20 times, and the legs take turns.