The body is kneeling, hands open, and the ground is the same width.

2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.

3. Repeat 30 times before changing sides.

(Hip-lifting Exercise 2)

1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.

2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.

3. Repeat 30 times

(Hip-lifting Exercise 3)

1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).

2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.

3. Repeat 30 times, and then change your feet.

(Hip-lifting Exercise 4)

1. Lie on your back with your hands and feet straight.

2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.

3. Stop at a place 30 cm above the ground and stand still 1 min.

PS: Keep your back off the ground, keep your knees bent, and don't use force on your shoulders and arms.