The first section squats and kicks

Stand up straight, feet apart,

Abdomen in, hands akimbo.

Bend your knees and try to squat,

But don't lower your hips than your knees.

Get up quickly,

Kick one leg as high as possible to the side.

Squat down and do the same thing,

Kick the other leg. Legs alternate,

Do 1 min.

The second quarter hip movement

Stand up straight and put your hands on your waist.

Tighten the hip muscles,

Slowly lift one leg backwards (the foot is more than ten centimeters off the ground).

Put it down (feet don't touch the ground) and lift it back. Repeat 10 times.

Change legs and do it again 10 times. Do it more than twice.

Section 3 Hip-lifting Practice Lie on your back on the ground

, two arms flat body side, double pedal wall,

Put your waist on the ground. Tighten the hip muscles and lift them a few centimeters off the ground.

Put it down. Do it 30 times