According to Bowles, ballerinas are famous for their "tight and elegant hips". In order to make your hips feel like this, you need to put your hands and knees on the ground first, which ensures that the mat under you is large enough. One knee moves towards your chest. Next, stretch your legs backwards until they are straight, forming the ballet posture of Allah Beske. Spread your knees outward and make sure you reach your abdomen when you move your knees inward. Repeat 30 times, and then change the other leg. Ballet dancers are famous for their graceful dancing and strong and elegant upper body. Sit on the mat, straighten your legs, put your hands behind your hips and point your fingers outward. Gradually move your hips away from the mat and open your elbows, keeping your chest open and your neck straight during this process. Tighten your abdomen, then bend your elbows slowly. Repeat 30 times. ?