Exercises at home: ① Weighted squats

Step 1

　　Hold an item weighing 1-2 kg in both hands, with your feet hip-width apart. (The item can be of any shape, as long as you can hold it firmly. Moms with babies can practice while holding their children.)

Step 2

　　Squat down with your knees bent, trying to keep your knees from going past your toes. Raise your arms straight up to shoulder height. Do 15-20 repetitions as one set, and repeat for 3 sets.

Practice at home: ② Side skating lunge

Step 1

　　Clasp your hands together in front of your abdomen, open your feet to hip-width apart, take a big step forward and to the left with your right foot, and touch the ground with your left toes, turning your body to the left and forward.

Step 2

　　Squat down until your left knee is close to the ground, keeping your front thigh and calf at a 90-degree angle, then return to step 1. Repeat this 20 times with alternating legs as one set, and repeat for 3 sets.

Practice at home: ③ Kneeling on all fours and circling around

Step 1

　　Extend both arms straight to support your weight, kneel on both knees with your toes touching the ground, and prepare your body in a "U" shape.

Practice at home: ④ Side plank abduction

Step 1

　　With your right elbow on the ground, lie on your side and bend your right leg so that the side of your thigh touches the ground. Extend your left leg straight out and place your left hand on your waist in preparation.

Step 2

　　Lift your body up so that your right thigh is off the ground, with only the side of your knee touching the ground, into a side plank position.

Step 3

　　Raise your left leg outward to the highest point, then return to step 2. This counts as one repetition. Repeat 15-20 times, then switch legs and repeat the movement. This is one set. Do 3 sets.