Lie flat on the ground, lift your feet together vertically and bend them at 90 degrees, and naturally put your hands on your sides to prepare. Keep your upper body and right foot ready, and put your right foot down slightly. Keep your upper body still, raise your right foot to the ready position, and lower your left foot slightly. This action is left and right as a group, repeat 20 groups.

Step 2 sit down and lift your hips

Sit in a chair 1/3, keep your body straight and your legs vertical. Lift your hips up with the strength of your legs, keep this posture 15 seconds, and then sit down slowly.

3. Puppy style

Hands shoulder width, palms on the ground, feet open, pelvic width, kneeling on the ground. At this time, from the side, the calf and thigh, upper body and thigh, upper body and hand are all 90 degrees. The upper body is pushed up and slowly lowered, and the body is in the shape of an arch bridge.

4, flat buttocks

Lie flat on the bed with your legs together and your hands close to your hips. Lift the buttocks from bottom to top with the strength of the arm until the buttocks feel slightly hot, and apply an ice towel to the buttocks 15 seconds.

5, toe side kick

In your spare time, you can try to lift your legs up, let your toes touch the ground, kick your left leg out with the strength of your legs, slowly take it back and practice with your right leg, and so on.

6. Sit down and have a big meal.

Sitting posture with abdomen closed, with feet as wide as pelvis, bent 90 degrees, hands straight forward and raised to shoulder height. Keep your hands shoulder height, bend your upper body slightly, and slowly lean back to make your upper body C-shaped. Take a deep breath and hold this position for 5 seconds. Keep your hands still and lean forward slowly. This position is repeated 15 times.

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