Part 1

1, stand up straight, hold your head high, and tighten your abdomen.

2. Open your feet, the distance between them is the width of your shoulders, and then turn your feet so that your toes are 45 degrees outward.

3. Squat down slowly and imagine a stool behind you. When you feel that you are going to sit on the stool, stop and keep this posture for 2~3 seconds, then stand up slowly and restore the upright posture. Repeat the above actions until you feel pain in your hips and thighs. After proficiency, you can gradually increase the number of exercises. Generally, it is enough to repeat 15 times.

the second part

1. First of all, stand in the same place, still keep your body straight, and slowly tighten your abdomen while holding out your chest, just like the first step 1.

2. Make a posture with your hands akimbo, and then move your left leg forward towards your face. Step as far as possible, stretching the inner thigh muscles.

3. Replace the left leg with the right leg and repeat the movement of the left leg, so it is ok to alternate left and right until the buttocks and legs feel sore, which can generally reach 15 times.

When striding out, remember to adjust your body center of gravity. Don't lean forward or backward too much. You should shift your weight between your legs. At the same time, we should pay attention to tightening the abdomen and buttocks during the whole process, otherwise it will be difficult to exercise the muscles of the buttocks.

the third part

1. First lie on your side on the ground, raise your arm close to the ground, bend the elbow of this hand and put it on the ground to support your body.

2. Tighten your leg close to the ground, then lift the other leg slightly and kick it back and forth for about 30 degrees. Repeat the same action 10~ 15 times on the other side.

Just like the first two parts, remember to tighten your abdomen when practicing this part. When kicking, try not to shake your body and always keep your balance.