Exercise the muscles around the hips, and you can do reverse belly rolls and squats. Reverse belly rolling is a good action to exercise the lower abdomen, and squat is a classic action to exercise the muscles around the buttocks.
Reverse belly roll: lying on a stable plane with your legs bent together. Heavy training chairs or yoga mats are fine, but soft beds and sofas are not suitable. You can hold the front end or dumbbell with both hands to keep the upper body stable, while catching the ball can increase the difficulty, because you must try to keep balance. Bring your knees to your shoulders, lift your hips and lower back, curl up and squeeze your abdominal muscles, and then slowly recover after stopping at a fixed point. In the whole process, the upper body should be stable, and the lower body should not shake from side to side, so the core muscles must really contribute. Clamping the foam tube helps the abdomen to contribute.
Squat: the standard of squat, keep the back straight and the hip joint lower than the knee joint. You can practice weight-bearing squat with a barbell, put the barbell behind your neck, hold the barbell with both hands, stand up straight, look straight ahead, and your feet are shoulder width apart. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees. After holding, the quadriceps femoris will contract hard, kick and stretch the knee until it recovers. Action rhythm: squat for 2 -3 seconds, stay still 1-2 seconds, squat for 2 seconds.
Number of exercises:
Do 4 groups of reverse abdominal roll, each group 12, and rest for 30 seconds between each group;
Squats are done in 6 groups, 20 in each group, with breaks between each group 1 minute.