1, squat, first open your feet, toe forward, straighten your back and contract your abdominal muscles, and raise your hands horizontally in front of your body. Then kneel on your knees, wait until your thighs are parallel to the ground, and then resume your standing posture. Pay attention to the direction of toes and knees in action, and knees must never exceed toes.

2, dumbbell straight leg hard pull, this action mainly exercises hamstring muscles and hip muscles, more practice can make hip stilts more sexy. First of all, stand naturally, separate your feet, straighten your back and sink your shoulders. Hold the dumbbell with both hands, droop naturally at both sides of your body, then keep your back straight and bend forward, and move the dumbbell down below your knees. Then the hip muscles exert strength to restore posture and repeat training.

3, hip bridge, this action is also a good choice to shape sexy hips. Lie on your back first, with your upper body attached to the ground, then bend your knees and step on the ground with your feet. Support your body with your upper back and feet, and then push your hips up to make your whole body in a straight line. Hold this position for a few seconds, and then slowly recover.