Lie flat on the ground, knees bent, feet on the ground, heels 30 cm from the hips. Place your arms by your sides, palms down. Slowly lift your right knee toward your chest, and stop when you feel a stretch in the back of your thigh.
Single-leg squat – main target: buttocks, front thigh
STEP1: Extend your arms forward, parallel to the ground (note: keep the arms parallel to each other); stand with your left foot on a cushion about 30 cm high, or stand on a step, place your weight on your left foot, Right foot hangs in the air.
STEP2: Straighten your right leg, slowly lower your hips, as if you were sitting down (note: the center of gravity is on the left foot, and the right foot cannot touch the ground), and then slowly return to the initial position. Repeat 8 times on each leg for 3 sets, then switch to the other leg.
Supine waist raising style – main target: buttocks, waist
STEP1: Lie flat on the ground, bend your knees, touch your feet on the ground, and place your heels 30 cm away from your hips. Place your arms by your sides, palms down. Slowly lift your right knee toward your chest, and stop when you feel a stretch in the back of your thigh.
STEP2: Straighten your waist, lift your hips up, straighten your back, and tighten your hip muscles until your left knee, hips, and shoulders form a line. Pause for 2 seconds, then, relying on hip strength, slowly return to the starting position. Note: Always keep your right knee raised. Do 3 sets of 8-10 reps, then switch to the other leg.
Standing upright waist pose – main target: buttocks, back of thighs
STEP1: Stand with your feet shoulder-width apart, raise your arms parallel to the ground, bend your elbows at 90 degrees, and place your hands up and your palms out. Make sure to keep your shoulders and elbows parallel to the ground and feel the stretch in your shoulders and back muscles.
STEP2: Slowly turn the waist to the right while raising the left knee until the thigh is parallel to the ground. Keep your right elbow level with your left knee, but not touching. Take care to keep your body balanced. Slowly turn back to the starting position while lowering your left leg. Then switch to the other leg and repeat the same movement. Each set of 12 reps, a total of 3 sets. Keep your hips tight and your back straight when you exercise.
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