1, climb stairs, office buildings basically have elevators. Everyone is used to taking the elevator. In fact, climbing stairs has many advantages, and it can also consume calories. If you have been taking the stairs, taking two steps at a time can push the thigh root and waist muscles and tighten your ass.

2. Push the wall: put your legs together, hold the wall with both hands, straighten your legs, bend and stretch your ass outward for 65,438+00 seconds, and then get close to the wall for 65,438+00 seconds. Repeatedly doing this will not only make the sculpture butt curve, but also have the actual effect of abdomen reduction, and the lower abdomen will gradually get better.

3, standing squat: it is best to have elastic rope or skipping rope assistance, if not, you can also do it by hand. Spread your feet shoulder-width apart and step on the elastic rope. Hold the rope tightly with your hands and put it on your shoulders. Squat your hips so that the thigh root and calf are at about 90 degrees. Stand up straight after standing still for 8 seconds. Please adjust how many times you should do it according to your personal situation.

4, front, back, left and right squats: you can also use elastic rope or skipping rope. After stepping on the rope, step forward, backward, left and right with your feet, and then squat down so that the thigh roots of your front and rear feet are at 90 degrees to your calves.

5, golden rooster independence: find a chair, hold the backrest, one foot stands straight, the other foot bends back in mid-air, and learn to put it down after about 2 seconds. The posture can be repeated 10 to 15 times, and then the feet are changed before doing it.