1 An action to restore the position of pelvis, with hands akimbo and maximum waist rotation, what is the maximum? Is to turn your upper body almost parallel to the ground. At the beginning of the first movement, cross your hips and lower your waist, parallel your body to the ground first, and extend your ass backwards as far as possible. When you do this movement, you can feel the back of your legs completely stretched, then turn left or right, and open your body completely. At the limit position, one side of your waist is squeezed hard, while the other side is stretched to the maximum extent, and then turn to the other side.

2 Reduce the pelvis:

It means standing posture, crossing your legs and squatting. The key point of this action is to pay attention to the soles of your feet as far as possible not to leave the ground when squatting, and pay attention to your hard points, which must be in your lower abdomen and buttocks. Remember to straighten your waist, keep your waist straight, cross your left and right legs back and forth, and do it several times on each side to make your muscles tense. This action can tighten the loose pelvis or open it.

3 Do sit-ups, lie on the bed, put your legs together, hook your toes in the direction of your body, then tighten your gluteal muscles and lower abdomen, lift your upper body, stay for a while under the pressure of your lower abdomen, relax, and then do it again.

This action is an enhanced version to stimulate the pelvis, stimulate its vitality and tighten the pelvis.

4 On the bed, there is also a pair of legs bent, knees together fall to the right, and the side of the body feels stretched, and then they fall to the left together, twisting back and forth like this.