This is the fastest and most effective way to make your ass bigger and better.

Both men and women, the relatively standard squat can make the buttocks fuller and firmer.

Three groups a day, 20-50 in each group, you can try it and get immediate results, and the effect is obvious in one week.

If you sit at your desk for a long time, or sit on the sofa and watch TV for too long, your hip muscles will relax. In order to strengthen the hip muscles, you can do the following hip exercises for 3 minutes every day, and it only takes 3 weeks to have a significant effect.

Squatting

Stand with your feet apart, about a foot wide. Put your hands on your thighs and slowly lower your hips, just like sitting in a chair. Hold this position for about 10 second, and then slowly return to its original state. Repeat 5 times.

kneel

Forearms and knees on the ground. The calf is straight back along the ground, at a 90-degree angle with the thigh, and the abdomen is closed and the buttocks are closed. Lift one leg and straighten it parallel to the ground. Then bend your knees, lift your feet and lift your calves, and then straighten your legs and restore your original posture. Repeat 15 times. Then switch legs and do it.

Bow and jump

Feet apart, hands apart in an inverted V shape (legs straight). Lift one leg, close the buttocks, bend and straighten the lifted leg again, for 10 times in a row. Then switch legs and do it.