Upper body straight, feet apart, hip width. Bend your knees slightly, stretch your right leg to the front right and touch your toes (don't move your hips). Then tighten the muscles of the buttocks and thighs, take the toes as the axis, and make the right leg rotate to the right side of the body until it can no longer rotate. Be careful not to move your waist and shoulders, and keep your right heel from landing. Hold the posture for 5 seconds, then retract the leg and change the left leg to repeat the action.

2, very sexy beautiful hip posture-one leg squat exercise

Legs apart, shoulder width, upper body straight, hands akimbo. Leave your right foot off the ground. When your body is balanced, slowly lower your center of gravity, hold your chest out, tighten your hip muscles, and push your hips back as far as possible in a semi-squat position. Hold the posture for 2 seconds, return to the starting posture, and change the left foot to repeat the action. Note that your right leg bends a lot, but don't touch the ground on your toes. If necessary, you can balance the chair with both hands.

Step movement-the cheapest way

Stand facing the stairs, feet apart, shoulder width apart. Stretch your arms forward at shoulder height. Lift the left foot so that the knee and calf form a 90-degree angle, and then lay the sole of the whole left foot flat on the steps. Next, lift your right leg and push down a flight of stairs. Pay attention to the direction of leg force in the whole movement, and don't move forward.

4. bow your head in bed-suitable for lazy mm.

Lie flat, legs apart, shoulder width apart, knees bent, feet on the ground. Keep your arms straight and flat on your sides. With the soles of your feet and shoulders as fulcrums, tighten the muscles of your lower abdomen and buttocks, lift your body upward, keep your knees flush with your shoulders for 2 seconds, then relax, return to the starting position and repeat the action. When you get up, you can adjust your breathing properly, pay attention to your chin and keep your eyes straight.

5. Kicking exercise-a simple and easy way to beautify your buttocks.

Stand on the same step with your feet shoulder width apart. Put your palms flat and your arms straight, and support them on the second step so that your head is flush with your hips. Then bend your left leg, straighten it back, straighten it, and the whole body is in an "I" shape, tighten the muscles of your hips and thighs, and slowly straighten your right leg. Hold the posture for 3 seconds, relax, return to the starting posture and repeat the action.

6, lunge movement-let PP tilt upward

Keep your upper body straight, your hands akimbo and your right leg take a big step forward. At the same time, the body's center of gravity is lowered, while the left leg is bent, the heel is raised, and the toes are lunged. Then jump and cross your legs at the same time. Pay attention to keep your upper body straight, keep your center of gravity as low as possible, and don't cross your legs too quickly. 10 times as a group, and rest for 5 seconds between repeated group actions.

Strength adjustment

Simple: If you touch the fitness belt or elastic rope for the first time, it may not be suitable for its elasticity, so when you do 1-4 for the first time, don't stretch the fitness belt or elastic rope too tightly.

Difficulty: If you think it's easy to complete this group of movements, you can choose an elastic fitness belt or elastic rope, but don't exercise too much at the beginning to avoid muscle strain.