Do hip lifts.
1, knee joint movement
Exercise site: buttocks, oblique muscles outside abdomen.
Lie on your right side with your right elbow under your shoulder. Bend your knees forward at a 90-degree angle and move your legs up and down. Put your left hand behind your head and open your left elbow outward. Lift your left knee to your chest and move your left elbow to your knee.
B extend your left leg behind your body, straighten your toes and contract your hip muscles. Do 15 times, change the reverse side and repeat the above actions.
2. Squat exercises
Sports parts: hips, thighs, calves, shoulders.
Stand in front of a sturdy chair or cabinet with your feet about shoulder width apart and your toes facing outward. Put your left arm on the chair back or cabinet, lift your right arm over your shoulders, and put your elbow close to your ear. Keep your feet off the ground, your forefoot on the ground, and your knees slightly bent. Bend your knees 90 degrees, or bend as much as possible, and don't let your knees exceed your toes. Straighten your legs and repeat the action just now. Do not lower the heel height. Repeat 10 times; Change the other side and repeat the above actions.
3. Hip movement
Sports parts: hips and thighs
Stand with your feet apart, wider than one shoulder, toes facing outward, hands on your hip joint, knees bent, and kneecaps aligned between the first and third toes.
B Put your hands on the floor, with your right leg back, your left leg crossed in front and your toes touching the ground. Start over and bend your knees. Repeat 10 to 15 times; Change the other side and repeat the same action.
4. Donkey lifting practice
Sports parts: hips, thighs, abdominal muscles.
At first, both hands and feet touch the ground, then two forearm touch the ground, elbows are aligned with shoulders under shoulders, and knees are under hips. Roll a small towel and put it in the left knee socket. Raise your knees and land on your forefoot. Lift your left foot off the ground and approach your knees in the direction of your chest. Push the left heel to the ceiling and bend your knees. Hold 1 sec, then lower, but always keep your knees off the ground. Do 10 times; At the last finish, do 20 heel pushes. Repeat the same action on the other side.
I wish you can achieve the desired effect ~