2. Stand with your feet apart, keep your back straight all the time, then bend your knees and lift your hips.
3. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.
4. Two arms droop, one leg kneels, the back keeps straight, and the other leg stretches backward until it is parallel to the ground.
5. "Step by step". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. Do each movement 20 to 25 times, at least once every other day. After getting used to it for a few weeks, do these actions again, that is to say, after doing it once, rest for 60 to 90 seconds and do it again.