Steps:

1. First get down, lie prone, put your hands on your head, put your elbows on the ground, and straighten your toes.

2. Inhale, then exhale, at the same time, let your hips exert force, lift your left foot, keep your foot straight when lifting, then keep your posture still 1 s, then put it down and do it with your right foot. Do the left and right feet alternately 15 to 20 times.

Second, recruit waist and plastic buttocks.

This move is very helpful for small waist and small buttocks.

Steps:

1, lie down first, then spread your feet apart, about as wide as your shoulders, then fold your knees and bend them, and naturally put your hands at your sides.

2. Inhale, then exhale, try your best to raise your waist until you exhale completely, and then lower your waist. After you put it down, don't rest, repeat the action. Continue to do the action 15 to 20 times.

Attention, when doing the action, the waist should be lifted hard. When you are familiar with the movements, don't let your hips touch the ground when you put down your waist, which can enhance the exercise effect of the movements.

The third measure

This action can help hip muscles contract, so that waist strength and leg strength can be strengthened through exercise. The second measure can eliminate the fat on both sides of the thigh and beautify the legs while shaping the buttocks.

Steps:

1. Stand up straight, put your legs together, and then put your hands on your hips and face forward.

2. Take a step forward with your left leg, then bend your knees at 90 degrees, take a deep breath slowly, then take back your left leg, then take your right leg and repeat the action. This way, the left and right legs alternate 15 to 20 times.

Attention, when doing the action, you should hold your head up, hold your chest out and keep your back straight. Your foot doesn't need to be too big, and the back leg should fall as far as possible when bending, but don't touch the ground.