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- Hip lift and circle
Kneel on the floor, with both hands on the ground vertically. Place your hands directly under your shoulders, shoulder-width apart. The knees should be directly under the hips, the same width as the hips; place a 1KG load or a full bottle of water on the folded part of the left leg (behind the knee), straighten the toes; straighten the left leg backward until the knee and buttocks, etc. high. As you exhale, continue to slowly raise your legs for 50 reps, taking care not to let your legs fall below your hips. Exhale with each leg lift, and after 50 leg lifts, rotate your knees 25 times clockwise and 25 times counterclockwise. Squeeze your stomach and keep your waist straight throughout the process. The entire back should be as straight as a desk. Tighten your glutes at the top of every leg lift or circle. Then switch to the other leg and do the same. - Sumo squat
Legs apart (one inch wider than hips), toes 45 degrees out, hands clasped in front of chest; line of sight, chest out. Bend your knees and squat as you inhale, as if sitting on a very low chair. Ideally, your elbows are now on your inner thighs and your hips are below your knees; hold for 5 seconds. When you exhale, force your heels back to the starting position, and then tighten your hips after standing up: Hold for 20 reps. The heavier the weight, the harder the movement; if you have knee or back problems, don’t start with too much weight. And remember to always keep your chest up and your torso tight. - Side leg lift
Landing on both knees and legs again. But this time extend your right leg to the right, keeping it in line with your hips; gently wrap around your tailbone. As you exhale, lift your right leg (still on the right) for two seconds; then inhale and slowly lower your leg back to the floor. Don’t let the leg rest on the floor — lift it up again immediately; do this 25 to 50 times, depending on your strength. Tighten your torso throughout. Switch legs and repeat. - Hip lift chair
Take a writing chair (the one without wheels) and lie on your back on the floor; bend your knees and put your heels on the chair/knees should be bent 90 degrees; lift your left leg up so only one foot is on the chair; huh When you breathe out, lift your butt halfway off the floor, tighten your glutes when you reach the top, and hold on. Then lower it slowly; if you have back problems, don’t have to lift your left foot — put both feet on the chair and do this with both legs at the same time. Engage the torso throughout the movement; repeat 15-25 times, depending on your strength. Then switch legs and repeat.
