1

Squat down on one leg

Stand, feet together, arms straight forward to shoulder height, but almost raise your right foot (see Figure A). Sit back as if there is an invisible chair under you (see Figure B), stop breathing for three times, and then return to the original position. Do it with both legs 10 times, and repeat 3 groups.

2

Jump with dumbbells

Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Step forward with your left foot, lower your body and squat in a standing position (see Figure A). Jump up, quickly exchange your legs, make your right foot in front and your left foot behind (see Figure B), and land in a standing position (see Figure C). Repeat your feet 10 times, and make three groups.

three

Walk on tiptoe.

Take a heavy dumbbell (such as 4 kg) in each hand, hang it at your sides, and then stand on tiptoe and walk forward (if there is not enough space, you can walk in circles) for one minute.

four

Upper and lower clearance leg press

Stand on a box with a height of 15cm and hang a light dumbbell (1-2kg) at both sides of your body (see Figure A). Take a step back with your right leg, with your knees infinitely close to the ground and your hips driving your body forward (see Figure B). Return the right foot to the box, change the left foot to do the same action, each leg 10 times, repeat 3 groups.

five

Bend your knees and swing the kettle bell.

Grab a kettle bell with one hand (or both hands), bend your knees and press your hips at an angle of 45 degrees to the floor, and throw the kettle bell back from between your legs when squatting (see Figure A). Keep your arms straight, stand, swing the kettle bell to your chest with the upward strength of your hips and thighs (see Figure B), then squat down and swing the kettle bell backwards from between your legs.

six

Balance ball bending leg

Lie on the ground, bend your knees, raise your hips, put your feet on the balance ball, form a straight line from shoulder to knee (see Figure A), bend one knee to your chest (see Figure B), keep breathing for three times, then put it down, and put the other foot on your chest. Repeat 10 times for each foot, and do 3 groups.

seven

Vertical dumbbell squat

Place a dumbbell vertically in the chest position, and cover the upper end of the dumbbell with both hands (see Figure A). Tighten abdominal muscles, lower your body, sit back with your hips, keep your knees infinitely close to the ground, but keep your back straight and look forward (see Figure B). Pause for two breaths, then get up and return to the initial position. Repeat 10 times and do 3 groups.

end

Precautions for thin buttocks

Drink eight glasses of water every day.

Water can not only replenish water in the body, but also promote metabolism and take away toxins from the body. I insist on drinking eight glasses of water every day and never reduce it.

Only eat seven full meals.

During your weight loss, you only eat seven full meals. According to scientific explanation, eating seven full meals can provide you with calories for a whole day. More than seven points is actually too full.

Move around more at work.

The author often stomps his feet lightly at work, specially changing a shorter seat to ensure that he is sitting correctly at work.