Subsection 1: Lie on your back, relax your whole body, and inhale deeply. Inhale and tighten the thighs and buttocks towards the anus. At the same time with the inhalation, try your best to lift the anus upwards, then exhale and relax your whole body. Do this 20 times each time. Section 2: Lie on your back, bend your legs together and keep your heels close to your buttocks. Raise both arms and bend the elbows, put both hands on the pillow under the head, support the shoulders and feet, raise the buttocks and try to leave the bed. At the same time, with the inhalation upward to lift the anus, exhale to relax and flatten the buttocks. Each time 10 – 20 times. The third subsection: lie on your back, alternately raise your legs 40 degrees, straighten your legs and pick your toes up. 10 times each time. The fourth measure: Straight leg raise, split the leg outward to the maximum, then retract it and put it flat. Each time 10 times. You can’t see immediate results, it’s all about persistence!