The effects of this group of actions: tightening buttocks, strengthening bladder, preventing urinary incontinence, improving energy and optimizing buttocks lines.

Attitude:

1. Lie on your back, bend your knees, keep your feet opposite, spread your legs to your sides, put your hands above your head and cross your fingers.

2. Inhale, tighten your hips and raise them to the maximum.

3. Hold this position for a few seconds.

4. Exhale, slowly lower your hips and relax.

5. Repeat the above actions several times.

The second action is:

1. Hold the wall, chair back, post, etc. , and then lift your legs. When the leg is lifted backward, the knee bends and continues to hold on until you feel pain in your back hip or sore leg and switch to the other side.

2. Hold the wall, chair back, post, etc. Bend the knee of the right leg so that the lower leg of the right leg is perpendicular to the other leg, and then lift it sideways as much as possible.

If you don't understand or worry about irregular movements, you can click on the video and search through Baidu, and you can also find a yoga hip-lifting exercise that suits you.

Good luck, devil figure.

In fact, I personally think that women with thin waist and fat buttocks are the most beautiful and feminine. )