Lift it up; Lie in bed, put your feet back and lift your ass. Lift it up and stop for 3 seconds.

Lift: stand at attention, lift your feet backwards in turn, and pause for 3 seconds.

Stand up; Stand at attention, raise your feet in turn and stop for 3 seconds.

Lift 20

Lift 20

Lift back 20 degrees.

Rio Tinto 20

Do it in sequence

Do it again after you finish, five times at a time, basically about 45 minutes.

When I do these movements, my hips and thighs are in a state of tension, so I deliberately reduced these two parts and my waist. And it's easy to insist on doing several actions in turn. Don't eat sweets and fat.

It can't be reduced in two months and won't rebound in three months.

If you feel embarrassed to do so, you can make a fake seat while sitting, that is, squatting, others can't see it, and gradually increase from 1 minute.