This simple exercise is good for the waist and buttocks.

1. Lie on your back with your feet waist-width apart, knees bent and hands flat on your sides.

2. When exhaling, try to straighten your waist until the breath is completely exhaled, and then return to the action 1, without rest in the middle, and the actions should be consistent. Continue to do 15~20 times.

Note: every time you do it, you should use force. When you get used to this set of movements, your hips can not touch the ground, and the effect will be better.

Exercise 2: Reduce hip fat

This exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more stiff.

1. Lie on your stomach with your hands down and your toes straight.

2. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15~20 times.

Note: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.

Exercise 3: Beautify the buttocks.

This exercise can contract hip muscles and strengthen waist strength and leg strength. In particular, it can effectively eliminate the fat on both sides of the thigh and create a beautiful buttocks with curvature.

1. Legs together, stand at attention, face forward, hands akimbo.

Step forward with one leg gently and bend your knees 90 degrees. Inhale first, then exhale, and return to action 1. Change legs and step out, the action is the same, and the left and right feet are repeated 15~20 times.

Note: when doing this action, keep your head up and chest out. Don't go too far. When the hind legs bend down, keep your knees as close to the ground as possible, but don't touch the ground.