1. Lie on your back, bend your knees to your chest, stretch your hands horizontally, keep your back close to the ground, slowly turn your hips to the right, keep your knees close to the ground as much as possible, and turn your head to the left.

2. Exhale and return to the original position. Repeat the above actions in the opposite direction after inhaling again.

3. Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Hold this position 10 second.

4. Exhale and slowly put down your body. You will feel that every vertebra is relaxing. If you don't feel this way, do it again.

This action is to exercise the muscles from knee to hip and increase the muscle elasticity in this part.

Second, lose weight and thin buttocks

1. Put your legs together, look straight ahead, adjust your breathing and keep standing.

2. Inhale, lift your left arm forward to the level, at the same time, hold your chest and abdomen, lift your left leg back close to your right leg, straighten your toes, and feel the muscles at the back of your hips and thighs tighten. Hold for a few seconds, then regain your standing posture, and then change your legs to do the same thing.

Tip: This action can effectively exercise the whole hip, and the tightening effect is very obvious. 10 group/day.