Land on all fours, knees together, palms shoulder width apart, thighs and arms perpendicular to the ground. The left knee and hip are lifted at the same time, the right leg is stretched backwards, and the instep of the right foot is bent. When the right leg is extended, the gluteal muscles contract and send the leg slightly outward. Keep your crotch balanced and focus on your palms and left feet.

Stay and count 1 sec, and then contract your right knee toward your chest. Do 15 to 20 times, and do it with your left leg. Repeat the whole set of actions. Group 2.

2.l-shaped leg lifts

Lie with your face to the right. Stretch your legs forward with body form L-shape (or as close as possible). The right arm is under the head, the legs are folded, and the instep naturally bends. Support your left hand on the ground to help maintain balance.

Gently lift your left leg to a comfortable height and then put it back. Do 15 to 20 times, and then do the other side. Repeat the whole set of actions. Group 2.

Step 3 open the bridge

Lie flat on your back with your knees bent, and put your feet on unstable objects, such as flat balls, small pillows or rolled towels (8 to 15 cm high). Straighten your left leg, contract your gluteal muscles, lift your crotch, and then put it back on the ground. Do 12 to 15 times, and then do the other side. Repeat the whole set of actions. Group 2.

4. Scissors legs (using fitness balls)

Lie prone on the fitness ball, with your forearms on the ground, fingers touching, and the ball in the center of your body. Lift your legs and make a 45-degree angle with the ground so that your body is in a straight line.

Abdominal muscles contract, toes outward, legs outward, showing a V-shape. The gluteal muscles contract and the heels slowly close. Keep your neck straight (don't lower your head or raise your head). Each group of movements is repeated 15 to 20 times, and two groups are repeated.

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