Preparation posture: lying on the ground, arms flat at your sides, palms down, knees bent.

Exercise: lift the pelvis, back, thighs and chest, lift one leg, keep it perpendicular to the waist, and then put it back on the ground.

Frequency: Do two groups, each group is about 10 times.

Suggestion: Tighten the hips all the way, keep the neck flexible, and try to keep the pelvis parallel to the ground.

The second type: lower body exercise

Preparation posture: prone on the ground, forehead on hands, legs straight, toes on the ground.

Exercise: Tighten your right hip, lift your right leg at the same time, and inhale at the same time. Don't let your toes touch the ground when you put down your right leg.

Frequency: Do two groups, each leg of each group does 10 times.

Suggestion: Keep your waist close to the ground, relax your feet and tighten your gluteal muscles.

The third type: lifting pelvis.

Preparation posture: lying on the yoga mat, hands flat on your sides, palms down, feet flat, and the distance between your feet is as wide as the cross.

Exercise: Keep your head and hands close to the ground, lift your crotch (pelvis) and tighten your gluteal muscles.

Frequency: Do 3 groups, each group 12 times, and rest between each group 1 minute.

Suggestion: Don't let your hips touch the ground during exercise. Inhale when tightening gluteal muscles and exhale when relaxing.

The fourth type: lift your knees.

Preparation posture: kneel on your knees, hold your arms on the ground, with your hands shoulder-width apart and your knees aligned with your waist.

Exercise: stretch one leg backward, bend it at a 90-degree angle, and the thigh is parallel to the ground, then lift the leg up and exhale.

Frequency: Do two groups, 8 to 10 times for each leg.

Suggestion: when exercising, the abdomen should be tightened all the way.

Fifth: pull the upper body.

Preparation posture: prone on the ground, legs tightened and extended, toes on the ground, arms folded back, hands akimbo.

Exercise: Tighten your hips, lift your shoulders behind your back, slide your hands from your hips to your thighs, raise your head and chest at the same time, hold for a moment, and then fall to the ground.

Frequency: Do two or three groups, each group 12 times.

Suggestion: Exhale when you relax, that is, when your upper body falls to the ground.