Tighten your hips: put your legs together, look straight ahead, adjust your breathing and keep your posture. Then inhale, lift your left arm forward to the level, and at the same time, tuck in your abdomen and hold out your chest, and straighten your left toe, as shown in the figure. The left leg is close to the right leg and lifted to the body. I feel tight muscles in my hips and back thighs. After holding 15 seconds, return to the standing position and move in the opposite direction. Squat with one leg: the left leg is upright and the right leg is straight: raise your arms horizontally, bend your left leg, squat as much as possible, and then stand up straight. If you find it difficult, you can support the object with railings and arms, exhale when squatting, and inhale when standing up to keep breathing evenly.
Squat with legs: legs apart, slightly wider than shoulders. Separate your feet, raise your arms horizontally, and squat until your thighs are parallel to the ground. When standing and squatting, push your hips hard and tighten them as much as possible. Stand behind the chair and lift your hips: Hold the back of the chair or the wall with both hands, keep your back straight, exhale, straighten your right leg and lift it up and back, tighten your hips, hold the action for 5- 10 seconds, then recover, repeat 10-20 times, and then do the same action with the other leg, doing 3-4 groups every day. Kneeling posture: Forearms are supported on the ground and crossed. Lay your forehead flat on your hand so that your back is parallel to the ground. Lift one foot and lift it hard until the knees and hips are in a straight line and the thighs are parallel to the ground. Then switch legs and do it again.
Learn how to improve hip lines, practice quickly and make yourself beautiful!