Stand at attention, stand up straight, with your hands akimbo. Keep tight with the strength of your hips, slowly relax after a while, and then practice the above actions repeatedly until you feel tired. This simple exercise can make your hips firm and make your hips stand out.

1. Lie on your back with your feet shoulder-width apart and your hands attached to your sides;

2. Bend your legs, keep your heels as close to your hips as possible, and try to touch your heels with your hands;

3. Inhale, slowly lift the buttocks, tighten the anus and perineum, feel the stretching across the heel, and take a few deep breaths;

4. Hold your lower back with your hand and stay for a few seconds;

5. Exhale and continue to talk about lifting the heel off the ground, landing on tiptoe and staying for a few seconds. Then slowly put your hips and back on the ground, relax your body and adjust your breathing.

Effect: It can help tighten and lift the buttocks, and effectively improve the problems such as excessive buttocks and sagging buttocks.