1. Weightlifting exercise: Stand naturally with your feet apart, with dumbbells in front of your thighs and palms inward; Bend down from the crotch, keep your back straight, don't bend over, and your arms naturally droop. Return to the starting position and repeat the action.

2. One-legged bridge: Lie flat with knees bent 90 degrees, with one leg on the front low pedal (bracket, bed edge) and the other leg retracted to the abdomen; The hips are tightened, the waist and lower back are lifted off the ground together, and one leg is straight. Switch legs. Say it again.

3. Swing your legs backwards: prone. Arms, abdomen and thighs are close to the ground and separated. Legs up, heels together. Tighten your hips and lift your lower abdomen and thighs off the ground. Return to the starting position and repeat the action.