1. How to build a beautiful ass?
1, lying and kicking
Lie flat on the ground, lift your feet together vertically and bend them at 90 degrees, and naturally put your hands on your sides to prepare. Keep your upper body and right foot ready, and put your right foot down slightly. Keep your upper body still, raise your right foot to the ready position, and lower your left foot slightly. This action is left and right as a group, repeat 20 groups.
Step 2 sit down and lift your hips
Sit in a chair 1/3, keep your body straight and your legs vertical. Lift your hips up with the strength of your legs, keep this posture 15 seconds, and then sit down slowly.
3. Puppy style
Hands shoulder width, palms on the ground, feet open, pelvic width, kneeling on the ground. At this time, from the side, the calf and thigh, upper body and thigh, upper body and hand are all 90 degrees. The upper body is pushed up and slowly lowered, and the body is in the shape of an arch bridge.
4, flat buttocks
Lie flat on the bed with your legs together and your hands close to your hips. Lift the buttocks from bottom to top with the strength of the arm until the buttocks feel slightly hot, and apply an ice towel to the buttocks 15 seconds.
5, toe side kick
In your spare time, you can try to lift your legs up, let your toes touch the ground, kick your left leg out with the strength of your legs, slowly take it back and practice with your right leg, and so on.
6. Sit down and have a big meal.
Sitting posture with abdomen closed, with feet as wide as pelvis, bent 90 degrees, hands straight forward and raised to shoulder height. Keep your hands shoulder height, bend your upper body slightly, and slowly lean back to make your upper body C-shaped. Take a deep breath and hold this position for 5 seconds. Keep your hands still and lean forward slowly. This position is repeated 15 times.
7. Cross your feet
Lie flat on the ground, lift your feet together vertically and bend 90 degrees. Put your left ankle on your right ankle, put your hands on your sides naturally, and get ready. Take a deep breath and lift your feet forward with the help of abdominal strength, so that your hips are completely off the ground.
8. Stretch your feet and kick your legs
Lie flat on the ground, lift your feet and toes together vertically, bend 90 degrees, and put your hands and fingers crossed behind your head. Raise your head slowly with your hands, keeping a fist distance between your chin and clavicle. Keep your posture and slowly straighten your right foot and kick forward. Take back your right foot, straighten your left foot slowly and kick forward.
9. Turn left and right
Sit with your chest out, your feet slightly bent, your toes hooked, your arms slightly wider than your shoulders, your hands on your shoulders, your eyes looking forward, and get ready. Keep your lower body still and your upper body slowly turn right. Turn the upper body slowly to the right, then go back to the front and bend slowly. Keep your posture and turn left slowly.
10, standing leg lifts
Stand at attention, keep your body straight and your hands akimbo. Lift the left leg upward, keep this posture when reaching the limit 15 seconds, then slowly lower it and replace it with the right leg for high lifting. Practice your legs alternately until you feel tired at the root of your thigh.
1 1, kick back
Hold the wall with both hands, with one leg as the center of gravity to support the ground and the other leg as far back as possible. Push-ups, knees, legs.
12, bend over and ass up
Stand at attention, keep your body straight, and naturally hang your hands at your sides. Bend your body forward with the strength of your waist until your upper body is parallel to the ground, and at the same time tilt your hips backwards. When it reaches the limit, keep this posture 15 seconds, and then return to the original posture.
13, belly dance samba
Dancing belly dance or samba requires dancers to swing their hips quickly, which can make their hips smaller and shake constantly.
14, side kick
Hold the wall with both hands, with one leg supporting the ground as the center of gravity and the other leg kicking backwards. Push-ups, knees bent, back kicks.
15, hips up
In your spare time, stand at attention, straighten your waist and hang your hands around your waist. The legs are toe-shaped, and the hips will be lifted up. After keeping this posture for a period of time, you will slowly return to the original posture and practice repeatedly until your hips feel sore and tired. This will make your hip muscles firm and more rigid, thus achieving the effect of hip lifting.
16, climbing stairs in high heels
Put on high heels and climb the stairs. When you lift your legs, your hips will naturally tighten, exercise your hips and shape your lovely hips.
17, bend over and bow
Stand at attention, stand up straight, and naturally hang your hands at your sides. Use the strength of the waist to slowly bow the upper body until it is parallel to the ground. Your legs can't bend your knees, and your hips should lean up as much as possible. Hold this position for 20 seconds, then slowly restore your body to its original state, and then practice this action repeatedly 10 minutes.
18, supine hip lift
Relax your hands on your sides and support your waist with hip strength to leave the bed.
The above exercises are labor-saving and time-consuming, not to mention expensive. Ladies who love beauty can try it!
2. Thin waist exercise
1, chair movement, do you think it's easy to hear chair movement? Actually, it's not. Chair movement is like sitting in a chair, with your hands in an armrest position and your back leaning against the back of the chair (be careful not to fall without a chair at this time). Don't lean too much. You have to squat down slowly within your tolerance, just like sitting in a chair, but there is no chair, so your thighs will.
2, fitness ball exercise, put the prepared fitness ball on the floor, and then lie on the fitness ball in a supine position. When lying down, you should choose the lower half of the lower back to the waist, cross your hands on your chest, or hold your head with your hands, lift your upper body hard, keep balance, and don't slip the ball, so that you can effectively thin your waist repeatedly.
3, arm flexion, the body is lying flat on the floor, hands are stretched straight to the top of the head, hands are folded together, legs are bent, heels should reach the hips, and the upper body is lifted hard. Be careful not to bend your hands and keep them parallel to your head. Repeat this.
4. Cross your legs. Lie flat on the floor with your head in your hands and your legs crossed (as far as possible above your knees). Then slowly lift your legs, keep them crossed, and try to lift them at a 90-degree angle with the ground. Then lift your upper body as close to your legs as possible. When you reach the limit, hold your breath for a second, then put them down and repeat this exercise every day.