Lift your legs after lying prone.

Preparation: prone, legs straight and close together, elbow support, upper body raised 45 degrees.

Action:

1, the left leg is straight up.

2. Return to the ready posture. 3-8 is the same as 1-2. Repeat 5 to 10 8 beats. Then change your right leg and do it again. After the actions on both sides are completed, the upper body lies flat, the face leans against the hands, the legs are hooked sideways, and the feet are forcibly lifted, and the static force is 10 second.

Function: exercise gluteal muscles and the back of thighs, so that the buttocks are upturned and tightened.

Kneeling, leg bending and side lifting

Preparation: Kneel with your legs together; Hold your hands forward.

Action:

1, the left leg is bent and lifted sideways, and the thigh is parallel to the ground.

2. Return to the ready posture. 3-8 is the same as 1-2. Repeat the beat for 5 to 10 8, then lift your left leg sideways and apply force for 5 to 10 second. Then change your right leg and do it again.

Function: Exercise gluteal muscles.

Kneel down to support and lift your legs.

Preparation: support the right leg, bend the knee and lift the left leg; The thighs are parallel to the ground. Elbow support, head drooping.

Action:

1, the straight back of the left leg is raised and the foot is hooked. Gluteal muscles tighten hard.

2, the original preparation posture. 3-8 is the same as 1-2. Repeat for 5 to 10 8 beats, then rest straight 10 seconds. Then change your right leg and do it again.

Function: exercise hip muscles.

Cross-legged forward flexion

Action: Sit cross-legged, put your left foot on the right knee joint, and bend your upper body forward at the right knee joint. Chest touching left foot, still 10 second. There is a stretch in the back of the left buttock, and then do it again in the opposite direction.

Function: Stretch and relax hips, legs and trunk.