1. Lift the chest to strengthen and tighten.

Take a bottle filled with water in your right hand, swing it parabolically from the side waist through your ear to the right and back, stop at the back and use the strength of pectoralis major to support and exert strength. Stop for about six seconds and repeat six times. One hand at a time to ensure equal strength.

2. Throw away your arm.

Raise your hands horizontally, rotate your palms clockwise six times, then counterclockwise six times, and repeat three times. This action can not only eliminate the shaking of sleeves, but also improve the chest muscles and tighten the curve of the upper body at one time!

3. What is there to hide?

If you want to take off the swimming ring around your waist, the most important way to exercise is to stretch the core muscles on your side. In the waist where you don't move often, the vertical pull-down muscles will have the opportunity to move without gradually deforming. You can also move in the chair when you are sitting in the office with backache. After that, you can pat your waist with your empty palm to relieve it!

Swing your hips and get rid of your big ass

In addition to lifting your legs at a 45-degree angle to help lift your hips, you can often do the action of "lifting your hips and drawing circles"! Remind yourself not to use the strength of the waist, but to draw a big circle with your hips until your muscles feel sore and numb. This is the real exercise for your ass!