Days 5-7 of the practical course: Circular hip-lifting exercise and a 7-day full-length dance routine for a glamorous advancement.

On days 5 and 6, we'll practice circular rotations. This not only corrects a misaligned pelvis but also has a fantastic butt-lifting effect. These rotations provide a balanced workout for the muscles around the waist and abdomen, and increase the range of motion in the hip joints. Furthermore, they promote metabolism and enhance detoxification. Key points for waist rotations: Tighten your lower abdominal muscles and avoid arching your back. Maintain a certain level of tension throughout, shifting your center of gravity smoothly. Key points for chest rotations: Keep your head in a fixed position and avoid changing direction with your body rotation. Keep your shoulders relaxed and avoid straining.

Day 5: 9. Small Hip Circle. Draw circles with your navel as the apex and your waist as the base. Coordinate abdominal muscle contraction with breathing. Practice: 1. Inhale until your abdomen is completely sunken. 2. Push your abdomen forward until your heels leave the ground, exhaling as you do so. Keep your abdomen facing forward throughout. Toes should be on the ground. 3. Stand with your feet hip-width apart, pushing your waist backward. Dance Movement: 1. Lean your upper body to the right. Keep your shoulders parallel to the ground. 2. Tighten your left waist muscles. Rotate your waist in an arc forward. During this movement, your toes should generally remain pointing forward. 3. As your heels land, shift your weight to this position. Inhale through your nose until your abdomen sinks. Your lower abdominal muscles should be fully contracted. 4. Rotate your waist in an arc backward. Tighten your right waist muscles. NG: Maintain the upper body position, being careful not to lean forward. Arch your back, keeping your head in the same position. If your knees are bent, you can't make a circle parallel to the ground.

Day 5: 10. Hip Circle. Draw a larger circle than a small hip circle. Land on your heels and rotate your waist forward and backward. Practice: 1. Throughout the movement, keep your pubic bone pushed forward, pushing your waist forward until it extends past your thighs. 2. Stand with your feet shoulder-width apart, knees bent. Maintain the basic upper body posture. Be careful not to straighten your knees. Dance Move: 1. Basic stance. Feet shoulder-width apart. Straighten your knees and push your waist backward. 2. Rotate your waist to the left, preparing to make a large circle. 3. As you bend your knees, rotate your waist in an arc and push it forward. Extend your arms forward. 4. As you straighten your left knee, push your waist to the right. 5. As you straighten your right knee, push your waist backward until both knees are fully straight. NG: Do not arch your back, do not twist your hips upward. Always keep your back parallel to the ground.

Day 6: 11. Molokan Hip Circle. Knee bending and straightening, rotating one side of the waist. Practice: 1. Right arm forward. Left hand on waist. 2. Starting from a basic standing position, step forward with your left foot, toes touching the ground. Straighten your left knee and lift your left waist. A slight twist of the left waist is also acceptable. Dance Movement: 1. Extend your right arm forward. Keep the gluteal muscles on the side of your weight-bearing leg engaged throughout. 2. Rotate your left waist in an arc while pushing it forward. Slightly bend your left knee. 3. Rotate your left waist in an arc while pushing it backward. Bend your left knee. 4. Lift your left waist again, returning to position 1. NG: If the gluteal muscles on the side of your weight-bearing leg are not engaged, it will lead to instability. Make sure your left knee always stays straight forward, not pointing outward.

Day 6: 12. Chest Circle. Fully engages the shoulder blades and chest muscles. Shoulder blades, get the chest moving. Practice: 1. Sit cross-legged on a flat surface. Tighten your shoulder blades. Keep your shoulders relaxed throughout. 2. Maintain a basic standing posture. Place your hands on your waist and push your chest back. Imagine your navel being pulled backward. Dance Movement: 1. Keep your shoulders level and relaxed. 2. Rotate your chest in an arc from back to left. 3. While rotating your chest in an arc, thrust it forward. 4. Rotate your chest in an arc from front to right. NG: Do not raise your shoulders. If you don't tighten your abdominal muscles, your waist will slide in the opposite direction as your chest rotates. Make sure your chest doesn't drop downward, but rather faces forward as you thrust your chest forward.

Day 7: Full Dance Move. Let's choreograph a 3-minute dance using the 12 basic moves we've learned. Key points for performing gorgeous dance moves: Stiff hand muscles are a big no-no. Don't neglect facial expressions. Maintain a basic stance and tighten your abdominal muscles. Avoid exaggerated or artificial movements. Keep your weight-bearing foot stable at all times. Bonus Movement Applications: 1. Hip Drop with Kick: Bend the knee of your weight-bearing foot significantly. 2. Hip Twist Step: Twist your waist forward and backward once on each side as one set. 3. Hip Circle: Move your waist up and down with your heels. 4. Chest Circle: Perform this while walking forward 4 steps.

Let's Dance! Basic Dance Steps: 1. Chest Lift & Drop (1 time). 2. Arabesque (1 time each side). 3. Hip Drop with Kick (3 times with weight on left foot). 4. Hip Twist Step (6 steps to the right). 5. Small Undulation (2 times). 6. Jewel (3 sets, forward and backward). 7. Chest Slide (2 times). 8. Hip Shimmy (at your own pace). 9. Molokan Hip Circle (4 times each side). 10. Chest Circle (2 times, right front, left back). Practical Steps: Raise your right arm and step to the right; raise your left arm and step to the left. Rotate while bending and straightening your knees. Perform the Chest Lift & Drop in sync with the accents. Twist your right waist forward and backward once.