Lie on your back and lift your legs.
Action one
Lie flat on the bed or yoga mat with your legs raised and lowered, just like pedaling a bicycle.
Feel the tightness of the waist, do 30 times on each leg and do two groups.
Supine butterfly
Action 2
Lie flat on the bed or yoga mat, with upper body fixed, waist attached to the bed (yoga mat), legs bent, feet together, legs folded and unfolded.
Don't care too much. Do it 30 times, two groups
Hip bridge
Action 3
Lie flat on a bed or yoga mat with your head, shoulders or feet as the support point.
Feet apart slightly larger than shoulder width, waist close to the ground.
Stand up and lift your hips for 30 seconds, squat down and do 5 groups back and forth.
stretching
Action four
Stretch your legs for 2 minutes and abdomen for 30 seconds every day.