https://youtube.com/shorts/UyRSw4mDP2c?si=QiwlIvSVwaiI7h8s

for females and elders, I recommend this exercise!!

①Let's do this exercise many times with a little bit heavy intensity

②during this exercise,Keep your pelvis forward position.
→focus on your belly bottom, not your hip!!

③slight, rythmical,and compact movement!! Not full range motion