The key point is to exercise the hip muscles, just like the muscles in other parts of the body, so that the whole body can be balanced.
Hip movement 1
Ready posture:
Lie on your back, bend your knees and spread your feet slightly. Put your hands flat on your sides, palms facing the ceiling.
Action:
1. Exhale, tighten your hips and raise them, then raise your lower back, then your middle back, and finally your upper back. The body's center of gravity is on the feet and shoulder blades.
2. Inhale and slowly lower the body, starting from the upper back and lowering the spine one by one until the buttocks return to the ground. During the whole process, your hips must be kept tight.
3. Go back and forth fifteen times.
Repeat times: Do two rounds.
My suggestion: Remember to tighten your abdomen and have sex.
Hip movement 2
Ready posture:
Lie prone with your hands bent under your forehead. Feet straight together, toes straight.
Action:
1. Exhale, lift your right foot, inhale, and put your foot down. Change your feet. Turn left and right feet, repeat sixteen times.
2. Return to standby position. Exhale, lift your feet together, inhale, and put your feet down. You can spread your feet a little, which is easier to do.
Repeat times: Do two rounds of the whole set of movements.
My suggestion: when doing this group of movements, don't let go of your lower abdomen to avoid damaging your lower back and lumbar spine.
Hip movement 3
Ready posture:
The limbs are supported on the ground and can be supported by the forearm when the hands are straight or bent. Knees taut, cervical vertebrae extended.
Action:
1. Pull your right foot back along the floor and hook your toes. Exhale, lift your straight feet and lengthen your back, inhale and put your feet down. Repeat this action eight times on each foot.
2. Stretch your back and lift your feet again. Then lift your feet slightly eight times like a spring bounce and exhale briefly at the same time.
Repeat times: Do two rounds of the whole set of movements.
My suggestion: keep the sandwich posture, lift the pelvis on the other side of your foot and don't tilt. The pelvis is fixed!