1, let's start with the simple one. Please 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.

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. ?

Please lie on your side on the floor as shown. Your knees are at a 90-degree angle to your upper body. Lift your thighs and then put them down. Be careful that your feet always keep in touch. Group 2 repeats this action 30 times?

4. Kneel on the floor and support your body with elbows and knees. Please pay attention to keep your back straight. Then lift your right foot backwards and upwards and retract it. Repeat this action for 20 times in 2 groups on each leg.

5. Sit on the floor with your legs together and straight. Put your hands behind your hips, and when you inhale, your body will rise in a straight line. Keep this posture for as long as possible. You can obviously feel the muscles of your hips exerting force. Slowly return to the sitting position and exhale. Group 2 repeats this action 20 times.

Please land on all fours and support your body with your palms and knees. Then lift your right hand and left leg at the same time to make them in a straight line, and repeat this action on the other side. Repeat 2 groups 20 times on each side?

7. Everyone should be familiar with this movement, which can exercise your hips and the outside of your thighs. Please lie on your side on the floor, with your left hand supporting your head and your right hand on the floor in front of your chest. Bend your right leg and knee, straighten your left leg, lift it up and put it down. Please straighten your toes when doing this. Repeat 3 groups 20 times on each side. ?