Action 1: Lie flat on the ground with your knees bent and your feet on the ground. Then the hips stand up to the maximum (preferably until the waist and thighs are in line) and then fall back. Group 3 repeats this action 20 times.

Action 2: Lie on your side on the floor, support your upper body with your elbows and bend your calves. The upward leg is straight and forms a 90-degree angle with the body. Then lift it up and put it down, and repeat 2 groups 20 times on each side.

Action 3: Lie on your side on the floor with your knees at a 90-degree angle to your upper body. Lift your thighs and then put them down. Pay attention to keep your feet in contact at all times. Group 2 repeats this action 30 times.