Half squat exercise:

This is an action that ballet dancers often practice, which can exercise the internal rotation muscles and medial muscles of the buttocks well, so as to achieve the effect of stovepipe lifting the buttocks.

1. Stand with your heels together and your toes spread out as far as possible. However, keep your toes and knees in the same direction. Then bend your knees, straighten your back, and avoid your hips protruding backwards.

2. Be familiar with the above actions, and then increase the intensity. Stand with your legs apart, wider than your shoulders, and then open your toes and knees in the same direction; Bend your knees and move your waist down as far as possible to make your hips stand out, so that you can feel the stretching of the muscles on the inner thigh.

Hip lift before going to bed:

With hands as support, kneel on the bed, raise your head, tighten your back and press down your shoulders; With the hip joint facing the ground, slowly straighten the right leg, tighten the thigh muscles, raise and contract 1-2 seconds as much as possible, and then retract and replace the left leg. Don't shrug your shoulders sideways when lifting your legs. Repeat it several times. You must insist that exercise is effective, but it is slow. These are some methods I have seen in martial arts, I hope I can help you ~