Thinner thighs (especially on the back and outside): ★★★★★

Thin ass: ★★★★★

Warm-up action: put your palms flat on the floor and support your body on your knees.

The abdomen should be tight and the back should not be too bent as far as possible.

The soles of your feet are facing up, and your upper body should try not to shake too much. Use the strength of hips and thighs to lift up.

As mentioned above, you can feel the muscles of your hips tighten and your calves will be 90 degrees vertical.

After the left leg is finished, change the right leg.

You can see the ass. When you lift them up, the curve of your hips is super obvious. After long-term exercise, the muscles of the buttocks will be shaped and the desired buttocks will be United. Visually, the buttocks will also become smaller.

Second, bridge hip lift

Thinner thighs (especially at the back): ★★★★★

Thin ass: ★★★★★★★

Preparation: Lie on the floor with your whole back, legs and knees bent.

Use normal speed, not too fast ~ lift your hips with your knees. Repeat until your knees, abdomen and chest are parallel.

This move can really be said to be an effortless thin ass technique. When you do it, you can touch your ass, and you will obviously feel that your ass has been exerting strength and the meat will be concentrated in the middle.

This action is often done unconsciously while lying in bed watching TV.

Sometimes when you lift it, you will stop for a few more seconds to maintain it, and then put it down, and the effect will be better.

Third, bend down and lift your legs.

Thinner thighs (especially at the back): ★★★★★

Thin ass: ★★★★★

Warm-up: bend over and lie prone, put your hands on the arm of the other hand, and gently lean your head down on your hands.

The calf stretches straight and feels a little stretched.

With the strength of thighs and buttocks, lift the whole lower body up to the place where the buttocks feel, and repeat if tightened.

Fourth, bend down and lift your legs with one foot.

Thinner thighs (especially at the back): ★★★★★

Thin ass: ★★★★★

Prepare for action:

Bend over and lie prone, put your hands on each other's arms and lean your head down on your hands.

The calf stretches straight and feels a little stretched.

With the strength of thighs and buttocks, lift the whole lower body up to the place where the buttocks feel, and repeat if tightened.

This trick is the same as the last one, except that it is unilateral. The last one is to lift both feet and legs at one time.

Straighten and lengthen the calf, use the strength of thigh and hip to lift the left foot until it is obvious that the hip is useful, and then put it down for the right foot.

Five, frog leg lifts

Thinner thighs (especially on the back and outside): ★★★★★★★

Thin ass: ★★★★★★★

Warm-up: bend over and lie prone, put your hands on the arm of the other hand, and gently lean your head down on your hands.

Bend your feet upward and gently close your heels together.

This action is very similar to a frog's leg. After the heels are slightly close together, slowly lift them with thighs and hips, and repeat.

These actions can be faked? Practice the muscles of sagging buttocks, modify the lines of buttocks and tighten fat. But if you don't cooperate with diet control, don't imagine that you can lose a few kilograms just by doing these actions.

But the vision is very different. Where you exercise, your muscles will tighten, so your vision will shrink, so your hips will of course become smaller, and your hips will burn fat without growing fat.