1, Squat Squat seems to exercise the lower body, but it can actually exercise your whole body strength. Squatting can effectively stimulate gluteus maximus and skeletal muscle. Squat is also the most effective freehand training to exercise the back and front of hips and thighs. It is best to rise slowly and fall slowly.

2, bow and arrow squat this action can also play the effect of stovepipe and hip. First, put your hands on your hips, then take a step forward and squat down. The front leg is 90 degrees, the rear leg is about 90 degrees, and the center of gravity is between your legs. As long as the center of gravity is well mastered, most girls can do this action.

3, flat support Flat support is also an anaerobic exercise that many girls like, because it is relatively simple and easy to operate, fully exercising the strength of the core parts, and has a good effect on reducing the lower abdomen and side waist. However, it is difficult to persist in the primary stage, and it is not enough to use standard movements for more than ten seconds. You can take a step-by-step approach and gradually increase the duration.

4, the outer eight squats: Although the outer eight squats are extremely ugly at ordinary times, the outer eight squats have a quite good effect on training the muscles of the inner thighs of girls.

5, step squat: In addition to the most basic squat, there is also a step squat, which can exercise the muscles on the back of the thigh and make your hips look better.

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