1. Sitting stride exercise: Sit in a chair with one foot on the ground and the other foot taking a big step forward, then slowly lift your hips until your body is in a straight line. Then slowly lower your hips, repeat 10- 15 times, and then change your other foot.
2. Squat: Stand with your feet shoulder-width, then squat down and try to keep your hips close to the ground. Then, stand up slowly and repeat 10- 15 times.
3. One-leg stretching: Stand, stretch one foot forward, straighten the other foot backward, then stand up slowly with the strength of the front foot, repeat 10- 15 times, and then change the other foot.
4. Skipping rope: Skipping rope can exercise the whole body muscles and tighten the hip muscles. Skipping rope every day 10- 15 minutes is enough.
5. Swimming: Swimming is a good aerobic exercise, which can exercise all muscles, especially the muscles of hips and waist. Swim 2-3 times a week for 30-45 minutes each time.
In short, in order to effectively exercise the waist and buttocks, we must adhere to regular targeted training. At the same time, it is also important to maintain good eating and sleeping habits.