Action 1: Elastic Bandwidth Squat Bouncing
Stand with your feet wide apart, fix the elastic band on your thighs, straighten your back, tighten your core, and raise your arms to your chest with clenched fists
Keep your body stable, keep your back straight, sit back and bend your knees to squat down to the top of your movement
Stop for a while at the top, then get up, get up to the halfway point and then squat again, allowing the hips to bounce up and down within a small range during the entire movement
Remember to keep your back straight throughout the movement and keep your knees in line with your toes
Action 2: Elastic Band Clam Glute Bridge
Lie on your back on the yoga mat, fix the elastic band above the knees of your legs, bend your knees, step on the ground with your feet, adjust the position of your legs so that your feet are in contact, open your knees to both sides about shoulder-width Support the body with the back and head, the hips are lowered but suspended, and the hands are on the hips or at the sides of the body.
Keep your body stable, keep your feet touching your knees, open your hips, tighten your hips and lift up until your upper body is on the same plane as your thighs
Stop for a while at the top, feel the tightening of the buttocks muscles, and then slowly press down on the buttocks to restore, be careful not to sit on the ground when restoring
Action 3: Side lying hip abduction
Lie on your side on the yoga mat, fix the elastic band above the knees of both legs, bend the elbows on the lower side to support the head, put the hands on the hips on the upper side, bend the knees on the legs, touch the ground on the lower side, and hang the upper leg slightly in the air
Keep the body stable, keep both legs bent, and the gluteus medius exerts force to drive the upper leg to keep the knee bent and open to the side and upward
Stop for a while at the top of the movement, feel the tightening of the hip muscles, and then slowly restore, pay attention to keeping the upper leg slightly suspended when restoring