If you want to do sports better, first of all, you should be enthusiastic about fitness. Next, I will recommend two methods to you,I hope that will help you. 

The first one, Bird Dog With Elbow-To-Knee Touch. How to: Start on all fours, with your hands directly under your shoulders and knees under hips. Draw your stomach in, then raise your left arm and right leg, until they're both extended straight out. Keeping your spine aligned, bring your elbow to your knee, extend back out to a long line. That's one rep. Complete four sets of 12 to 15 reps on each side.

The second one, Glute Bridge March. How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms down. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee toward your chest, maintaining a 90 degree angle with your leg. Then. lower it back down to start. Repeat with the other leg. That's one rep. Complete four sets of 12 to 15 reps on each side.

Before these, you need to have a comfortable fit suit. You can see that the product is so suitable for women, please hurry and act.