Two small single buttock movements
1. Lift the kneeling legs: the forearms and knees are on the ground. Extend your calves straight back along the ground, making them 90 degrees to your thighs, close your legs and tuck your buttocks. Lift two legs, straighten them parallel to the ground, bend your knees, lift your feet up and raise your calves, straighten your legs and lower them, and return to the original position 15 times.
2. Jump up with your back arched: Spread your feet apart and place your hands on the ground apart to form a V shape. Lift one leg, tuck your hips, bend and straighten the raised leg 10 times
