2, squat recommended. You can also lift weights with dumbbells, barbells and kettles. Without these devices, you can push up empty-handed, or you can hold two mineral water bottles, put them on your chest, squat down, stand up and push them with your hands.
3, flat support push-ups. The forearm is supported on the ground, in a state of flat lifting support, and the shoulder is in a straight line from the ankle, tightening the abdominal muscles and keeping the body balanced. Hold your palms on the ground and stand your upper body up. Stay for two seconds, push-ups, and then return to the initial action. Repeat 20 times.
Plate support and push-ups are very comprehensive body movements, which can effectively lift hips, slim waist and abdomen, and shape legs.
4. Kneel down and lift your legs. Key points of thin buttocks exercise: kneel on the floor and support your body with elbows and knees. Please pay attention to keep your back straight. Then lift your right foot backwards and upwards and retract it. Repeat this action for 20 times in 2 groups on each leg.
5. Hip bridge. This is a comprehensive exercise method for thin buttocks, which involves gluteal muscles, hamstring muscles of thighs (that is, muscles behind thighs) and abdominal muscles, but mainly exercises gluteus maximus.
Key points of thin buttocks exercise: please lie flat on the ground, bend your knees and lift your toes when your feet touch the ground. Then the hips stand up to the maximum (it is best to stand up until the waist and thighs are in a straight line, and the shoulders should "carry" the ground). Imagine holding a piece of paper between your hips for 2-3 seconds and then falling back to the ground. Group 3 repeats this action 20 times.
References:
People's Network-Why is there so much fat in the buttocks, and how to practice a firm buttocks?