(2) Inhale, bend your knees and keep your heels as close to your hips as possible. (3) Exhale, hold your ankles with both hands, slowly lift your body off the ground, tighten your hip muscles, hold for 30 seconds, and breathe naturally.
(4) Exhale slowly, fall back to the supine position, and repeat. Alternative: If your hands can't reach your ankles, you can put your hands flat on the ground.
The second type: beautify the buttocks and strengthen the muscle strength of the legs and the strength of the ankles. (1) Inhale as in the first type, and at the same time, lift your body, support with both hands, and support the ground with your big arms.
(2) Call up, lift the heel, put your knees together, and clamp the inner thigh muscles. (3) Inhale first, then exhale, keep the left leg straight and upward for 5- 10 seconds, and breathe naturally.
(4) Inhale, lower the left leg, support, exhale, keep the right leg straight up for a few seconds, and breathe naturally. (5) Do the left and right legs three times each, and then relax and recover.
The third type: reduce shoulder, hip and side waist fat and stretch the posterior ligament of the leg. (1) Lie on your side, put your right arm on the ground, hold your face and side with your right hand, and adjust your breathing.
(2) Inhale, bend your left leg and grab your left hand as your foot. (3) Exhale, pull up your left leg with your left hand, keep it straight for a few seconds, and breathe naturally.
(4) Reduce the drop, repeat for 3 times, and then do the other side. The fourth type: improve the gluteal line, tighten the gluteal muscles and strengthen the back muscles.
(1) Lie on your back with your chin on the ground and your fists at your sides. (2) Place the palm of your hand upward on the root of your thigh.
(3) Inhale, tighten gluteus muscles, lift your legs up, put your forehead on the ground, and press your arms on the ground. Hold 10-20 seconds and breathe naturally. (4) Exhale, legs back, chin touching the ground, and take a deep breath. Do it three times.
Fifth: improve hip lines, tighten waist and abdomen hip muscles, and strengthen leg strength and balance. (1) Stand up straight and adjust your breathing.
(2) Inhale, bend your left leg backward, grab your left foot with your left hand, and straighten your right arm upward. (3) Exhale, pull up the left leg with your left hand and stretch it upward, and stretch your right arm forward to keep balance. Hold for 20 seconds and breathe naturally.
(4) Exhale, return to the posture of (2), return to the standing posture, and change legs before doing it. Do it left and right three times.