(1) Kick the leg and close the hip: Lie on your back, press the heel and lift the hip at the same time, relax after 2 seconds, then kick and lift the hip and relax, and go back and forth for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.

(2) Both lower limbs are extended backward: in prone position, both lower limbs are alternately raised to the maximum, * * * about 20 -30 times. You can cite meat and sports fat.

(3) Hold the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and one side holds the fat parts on both sides of the buttocks for 2 minutes. It can accelerate subcutaneous tissue metabolism and dissolve fat.

(4) Hip rubbing: in prone position, rub both sides of hips with palms of both hands for 2 minutes (without clothes). It can tighten skin and disperse fat.

(5) Kneading the waist: prone position, hands clenched. Press and knead the soft tissues on both sides of the lumbar spine with the raised part of metacarpal joint to relax subcutaneous fat.

(6) Lift the air and close the waist: stand in a standing position, put your hands into your waist, inhale and close your waist, and push your hands inward for 1 -2 minutes. It is intended to transform fat and exercise waist tissue.

(7) Beating waist and buttocks: standing, holding hands in an empty fist shape, and punching waist and buttocks for 2 minutes properly can speed up the substitution. This is a series of continuous techniques, which have the best effect in the early stage of waist and hip weight loss. Doing this exercise after childbirth will restore your body shape faster.

(8) Jumping exercise: standing, hands drooping, chest stretching, jumping in place 1 min, can shake muscle groups and differentiate fat.