How to lift your hips with stovepipe?

The first type: lie on your back, with your waist slightly pushed up, so that one hand can reach in. Then put your knees in your hands and keep them as close to your chest as possible. When doing this, the knee of the other leg should be as straight as possible.

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The second type: after putting your hands around your knees, straighten your knees and turn your toes towards your head. Lift your legs as close to your chest as possible, and be careful that your shoulders don't leave the ground. Hold for 20 seconds.

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The third type: the distance between the legs is one punch, the toes are forward, the hips are raised, and the limbs are supported on the ground. Keep your knees straight and your heels up and down 20 times.

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