Action 1: Kick diagonally.
Start lying on the mat on all fours, with your right elbow on the ground, your arm flat on the floor and your left hand on the floor. The left knee is slightly suspended, the left leg is kicked back and up at a certain angle, and the foot is bent; Hold this action for two seconds. Then bend your knees, retract your legs and land on your knees.
In addition, you can massage your hips more at night, apply some kaziya hot rub on your palms, and then massage your hips to make them firmer.
Action 2: Bend your knees and lift your legs.
Lie on your side with one elbow on the ground to support your head. Knees together, bent 90 degrees, hips folded, waist extended. Lift your thighs and then lower them, keeping your knees bent. Repeat 15-20 times. Turn around and switch to the other leg.
Action 3: Bend your knees and turn around.
At the same starting position as the second movement, lift the thigh about 10cm from the calf. Keep your knees bent, and then draw circles forward, upward and backward.
Action 4: Sit and lift your hips.
Start standing, put your legs and feet together, and raise dumbbells in front of your body. Kneel down, just like sitting in a chair. Then lift the heel of your right foot, put the center of gravity on your left foot, and lift and put your hips down. Do 10-20 times, change sides, lift the left heel, and repeat.
Action 5: Squats and Swings
Stand with your feet parallel and apart, and put dumbbells in front of your lower abdomen with your hands. Spread your back, tighten your abdominal muscles, lean forward and keep your eyes on the ground. Bend your left knee, focus on your left leg, and straighten your right leg. Then push the center of gravity to the right and bend the right knee. Continue to switch places for about a minute.