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Standing Practice
1. Clamp the hip trainer inside of the thighs (3-6cm below the buttocks), tighten the buttocks, and push the lower body forward.
2. Thigh adduction, internal muscle slowly hair force,with the inside of the buttocks and gluteus maximus hair force.
3. Start at the bottom of the abdomen, hold for 5 seconds, then slowly inhale back into the original position, doing 8-12 puffs in one round.

Krneeling Practice
1. With your feet open and your knees half bent, clamp the hip trainer so that the wings snap down on your heels.
2. Apply pressure on inner thigh for 5 seconds, return to original position, 8-12 sets for one round. 

Bending Practice
1. Clamp the hip trainer inside of your hip while doing a plank, keeping your body parallel to the floor.
2. The pelvis tilts back and the abdomen is lifted at the same time, so that the hip trainer's wings are closed for 60 seconds.