Exercise 1: Strengthening waist and buttocks
This simple exercise is beneficial to waist and buttocks.
1. Lie on your back with your feet waist-width apart, knees bent, and hands flat on both sides.
2. Try to straighten your waist while exhaling, until the breath is completely exhaled, and then return to Action 1, without rest in the middle, and keep the movements coherent. Do it 15~2 times continuously.
note: every time you do it, you should exert yourself. After you get used to this movement, you can keep your hips off the ground, and the effect will be better.
Exercise 2: Reduce the fat on the buttocks
This exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more stiff.
1. Lie on your stomach, with your hands flexed to support your head and your toes straight.
2. Push your hips, exhale and raise one of your feet as high as possible. Keep your feet straight and stand still for 1 second. Go back to action 1 and lift the other foot according to the same steps. Do it alternately from left to right for 15 to 2 times.
note: don't twist your hips and lift your feet, because it may cause low back pain and can't achieve exercise effect. Abdominal muscles should be contracted at the same time when lifting legs.
Exercise 3: Beautify hip shape
This exercise can contract hip muscles and strengthen waist strength and leg strength. In particular, it can effectively eliminate the fat on both sides of the thigh and create a beautiful buttocks with curvature.
1. Put your legs together, stand at attention, face forward, and put your hands on your hips.
2. Step forward slightly with one leg and bend your knees at 9 degrees. Take a breath first, then exhale and return to action 1. Change legs and step out, the action is the same, and the left and right feet are repeated for 15 to 2 times.
note: when doing this, keep your head up and chest out, and keep your back straight. Don't step forward too much. When the hind legs are bent down, keep your knees as close to the ground as possible, but don't stick to the ground.