1. Hip-lifting kick: Hip-lifting kick can exercise the muscles, hips, hips and legs at the back of thighs. First of all, you should be prepared to lie on your back on the sports mat, put your arms at your sides, bend your knees at a 90-degree angle and put your feet flat on the mat. At this time, slowly lift your hips away from the practice mat. When lifting the buttocks, tighten the muscles of the buttocks until the body forms a diagonal line from the shoulders to the knees. Keep this posture, lift your left leg off the mat, straighten it, and then slowly row it as far as possible. Put your legs back in the middle position, put your feet back on the mat, and then lower yourself back to the starting position. Then switch legs and repeat the action with the right leg. Repeat 8- 10 times for each leg.

2, squat leg lifts: squat leg lifts can exercise to the inside and outside of the thigh, buttocks and quadriceps femoris. First of all, get ready to stand up straight with your feet apart, hip width apart, and your hands akimbo. Then slowly squat down until the thighs are almost parallel to the ground. Then lift your left leg off the ground while standing up again, and then straighten it sideways. After holding this position for 2 seconds, lower your legs, return to the ground, and return to the squat state. Then stand up again, this time lift your right leg. Need to remind everyone that if this action is difficult to do, you can support it with a chair or a wall until you can gradually carry the load. Repeat 8- 10 times for each leg.