1. Lie prone on a flat bench, with your hips at the end of the bench, your legs straight, your toes off the ground, and your arms grasping the top of the bench.

2. Squeeze the muscles behind the hips and legs and straighten the legs to the same height as the hips. This is the starting position.

3. Lift the left leg backward, and the left leg is higher than the right leg.

4. Then put down your left leg and lift your right leg backwards.

5. Continue this movement of alternating legs (just like slapping water with your legs when swimming) until the end of training. Make sure that every action is completed under control.

general idea

Lie prone on the yoga mat, lift your legs alternately to the highest point, and straighten your legs completely during the action.

breathe

Exhale when lifting your legs, and inhale when lowering them.

Motor sensation

There is a certain sense of contraction and squeezing in the buttocks when lifting legs.

Common mistakes

Error: The lower back is too sour.

Solution: reduce the leg lift.