1.

Sit on the ground, legs together, hips and heels as far as possible apart, upper and lower back, hands behind your back for support.

2.

Lean your upper body forward, lift your thighs, and stick them to your upper body as much as possible for 5 seconds. Do it three times a day, each time 10 times.

Two: thin hip movement

1.

Stand with your legs apart, your toes pointing outward, and your hands on your chest.

2.

build

dorsal muscles

Bend your knees slowly as you exhale.

3.

Keep your knees bent, then slowly move your hips down and back, bending your thighs as parallel as possible to the ground.

4.

Stand up slowly while exhaling. Be careful not to straighten your knees at once. Do it three times a day, each time 10 times.