Lie on your side and lift your legs.

Lie on your side on the mat, tighten the core, exhale and lift your legs, inhale and fall, and repeat 20 times on each side.

Hip bridge

Bend your knees and lie on the mat, tighten the core, exhale, lift your hips, inhale and fall, and repeat for 20 times.

Lie on your side and lift your legs in.

Lie on your side on the mat, tighten the core, exhale and lift your legs, inhale and fall, and repeat 20 times on each side.

Lie on your back and lift your legs to open and close.

Lie on the mat with your legs up, tighten the core, exhale, spread your legs, and inhale together. Repeat for 20 times.

Kneeling and hip extension

Kneel on the mat, tighten the core, exhale and lift the legs, inhale and fall, and repeat 20 times on each side.

Kneel down and kick.

Kneel on the mat, tighten the core, exhale and kick, inhale and restore, and repeat 20 times on each side.

Climb on your back

Bend your knees and lift your legs on the mat, tighten your core, exhale, stretch your legs down, inhale and retract, and repeat for 20 times.

Stretching on the back of the thigh

Lie flat on the mat, tighten the core, put your knees in your hands, breathe naturally, and stretch for 20 seconds on each side.

Lunge and thigh extension

Fold your hind legs in lunge, tighten your core, put your hands on your ankles, breathe naturally, and stretch for 20 seconds on each side.

Stretch the inside of the sitting leg

Sit on the mat with your legs open, tighten the core, tilt your toes forward, breathe naturally and stretch for 20 seconds.