1. Squat: an important action to exercise hip muscles and leg muscles. Stand up straight with your feet shoulder width apart, your arms straight and your back straight. Then slowly squat down until the knees are bent 90 degrees, and then slowly return to the standing position.
2. Sit on the hip bridge: exercise the hip muscles and waist muscles. Sit on the yoga mat or floor with your feet together, knees bent and arms at your sides. Then slowly lift your hips until your body is in a straight line with your thighs, hold for a few seconds, and then slowly lower your hips.
3. Prone leg flexion: the action of exercising the muscles behind the thighs. Lie prone on the yoga mat or floor with your feet together, knees bent and arms at your sides. Then slowly lift your legs until you reach the maximum bending angle, hold for a few seconds, and then slowly lower your legs.
4. One-legged squat: the action of exercising hip muscles and leg muscles. Stand up straight with your feet shoulder width apart, your arms straight and your back straight. Then slowly squat down until the knees are bent 90 degrees, and then slowly return to the standing position. At the same time, the other leg can be slightly raised to increase the difficulty and balance the difficulty.
5. Side leg elevation: the action of exercising hip muscles and leg muscles. Lie on your side on the yoga mat or floor with your legs together, your knees bent and your arms at your sides. Then slowly lift your legs until you reach the maximum height, hold for a few seconds, and then slowly lower your legs.
6. Prone leg flexion and extension: exercise the front thigh muscles. Lie prone on the yoga mat or floor with your feet together, knees bent and arms at your sides. Then slowly raise your leg until it is straight, hold it for a few seconds, and then slowly lower your leg.
7. One-legged leg lifting: the action of exercising hip muscles and leg muscles. Sit on the leg lifts, put your hands on the handrails on both sides, put one leg on the pedal, and hang the other leg. Then slowly lift the pedal until it reaches the highest point, hold it for a few seconds, and then slowly lower the pedal.
8. Skipping rope: Aerobic exercise to exercise hip muscles and leg muscles. Choose appropriate skipping methods and skills and skip rope for 20-30 minutes every day.
9. brisk walking or jogging: aerobic exercise to exercise hip muscles and leg muscles. Choose the right speed and distance.