1. Stand at attention with one foot flexed and extended 1. Legs and pelvis are the same width, supported by both hands. 2. Lift the right leg 45 degrees, and the center of gravity and strength fall on the left hip and left leg. 3. Take a deep breath, lift your right foot and bend your left knee as much as possible.

2. Raise your heel 1, stand at attention with your legs shoulder width apart, and support with your hands. 2. Take a deep breath, bend your knees at the same time, sit in a semi-squatting position, and bear the whole body weight evenly on the soles of your feet. 3. Lift the heel completely from the semi-squatting sitting position, inhale deeply, and stand up with your knees straight. Exhale, at the same time, put down your heels and return to your original position. Action repeated 10 times.

3. Kneel down 1, put your feet on the ground, bend your knees and sit down with your eyes forward. 2. Lift your legs and open the width from your knees to your pelvis. Stand on tiptoe and support with your hands. 3. Take a deep breath, move your center of gravity back, keep your hips close to your heels, and be careful not to sit on your feet. Take a deep breath, lift your hips, restore your original posture, and tighten the inside of your hips.

4. Arch bridge 1. Look at the ceiling, lie on your back on the floor, kneel and stand up. Knees together, feet open to shoulder width. Make a light fist with your hands and put your elbows on your ribs. 2. Inhale deeply, press your heels and elbows to the floor, and try to lift your hips. Be careful not to open your knees and tighten your hips.

Many people's lower body is muscular, so it will be more difficult to lose weight. In this case, it is suggested to reduce the intensity of exercise, do more massage, or go to Chinese medicine for conditioning. Sometimes it may be due to edema that leads to obesity in the lower body.