1. Riding posture exercises focus on thighs and buttocks, which has a certain foundation. Your thighs should be as parallel as possible to the ground. Although you will feel sore, please keep it. Novices can keep 15~30 seconds, and those with a certain foundation can keep it for 5~ 10 minutes.

2. The dynamic stretching action alternating from left to right really activates the hips and provides a good warm-up effect.

3. First lie flat, only the shoulders and feet touch the bottom, and try to lift your ass. Be sure to go up enough and feel the strength of your hips.

4. One leg's hand and knee touch the ground. Lift the other leg horizontally back. Go straight up to the highest point and then down to the lowest point, but don't touch the ground, just exercise repeatedly.

5. Lie on your side with one leg straight on the ground. Lift the other leg straight up to the highest point, then put it down to the lowest point and exercise repeatedly.