Action 1
Let’s start simple. Please lie flat on the ground, with your knees bent and the soles of your feet touching the ground. Then lift your buttocks up to the maximum limit (preferably until your waist and thighs are in a straight line), and then lower them back down. Repeat this action for 3 sets of 20 times.
Action 2
Lie on your side on the floor, support your upper body with your elbows, and bend the lower legs.
The upward leg is straightened to a 90-degree angle with the body. Then lift and lower, repeat 2 sets of 20 times on each side
Action 3
Please lie on your side on the floor as shown, with your knees and upper body At a 90-degree angle, lift your top leg and lower it again, making sure your feet are always in contact. Repeat this action for 2 sets of 30 times.
