This exercise is simple but effective. Lie on the ground and straighten your feet, then lift them back without touching the ground. Repeat 15 times.

Exercise density: 3 ~ 4 times a day, each time 15 times.

Sit-ups practice positive abdominal muscles

1. Bend your knees 60 degrees and pad your pillow.

2. Put your right hand on your left knee, and at the same time lift your body to the shoulder off the ground, do 10 times, and then change hands to do 10 times.

Breathing exercises the lateral abdominal muscles.

1. Relax all over, inhale a lot of air through your nose, and then exhale slowly through your mouth. Hold your breath after spitting out about 70%.

2. Shrink the lower abdomen, and the gas rises above the chest, and then bulge the abdomen to lower the gas to the abdomen.

3. Lift the breath to the chest, then lower it to the abdomen, and then exhale slowly through your mouth. Repeat 5 times and do two groups.

Turn around and practice the internal and external oblique muscles

1. Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow.

2. Alternate left and right for 20 times.

Hip weight loss:

Swing leg: stand on the left side near the back of the chair, and hold the back of the chair with your left hand, which will make the exercise convenient. At this time, the right leg swings forward, up and right vigorously, doing 10 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight.

Cross-legged: Lie on your right side, with your right arm bent at right angles, palms down, and your left palm waist-high to support your thighs, so that you can leave the ground. The upper body and legs are in a straight line. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.

Turn your legs: sit on the ground, bend your knees, tighten your feet, and keep your feet as close to your thighs as possible. Hold the ground with your palm from behind. In this position, slowly turn your knees to the left and right and try to touch the ground. Repeat 10-20 times. This exercise can make the buttocks lose weight.

Hip "walking": sit on the carpet, straighten your knees, stretch your hands forward, look up, extend your right hand, and move your hips forward with your right leg. Then the left hand and left leg do the same action, so move forward two or three times and gradually increase the distance. Can make the buttocks and abdomen lose weight.

"Half-bridge" supine: keep your arms straight along the upper body and your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10- 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.

Support: Lie on the ground with your legs together, raise your head, straighten your back, bend your elbows slightly, support the ground, turn left quickly, and make scissors with your legs. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity. This exercise can strengthen the muscles of the buttocks and thighs.