1, half squat

Stand with your feet apart, about a foot wide. Put your hands on your thighs and slowly lower your hips, just like sitting in a chair. Hold this position for about 10 second, then slowly return to its original state and repeat for 5 times.

Step 2 get down on your knees

Forearms and knees on the ground. Legs straight back along the ground, at 90 degrees to thighs, legs closed, hips closed. Lift your legs, straighten them parallel to the ground, then bend your knees, lift your calves with your feet up, straighten your legs and put them down, and restore to their original state 15 times. Then switch legs and do it.

The back of the arch jumps.

Feet apart, hands apart in a V shape (legs straight). Lift one leg, close the hips, bend the lifted leg, and then straighten it 10 times. Then switch legs and do it.

4. Manoa

You can massage your hips with Manoya after each exercise, which will be more obvious and get twice the result with half the effort.