1, lunge

The fastest way to exercise your waist and hips is to hold your chest and abdomen, with your hands akimbo and your right leg straight forward, and feel the inner thigh stretched. Then take it back for the left leg. Repeat 15 times, or until the buttocks and thighs are slightly sore.

The secret of reducing waist and lifting buttocks: put the center of gravity between your legs, tighten your waist, abdomen and buttocks, and keep balance.

Step 2 kick back

The fastest way to exercise and contract the waist and buttocks is to lie on your side and support it with your elbows to stabilize your upper body. Keep one leg straight and close to the ground to stabilize your lower body, and kick the other leg at an angle of about 30 degrees. Repeat 10~ 15 times and switch to the other side.

The secret of shrinking waist and thin buttocks: the waist, abdomen and buttocks should be tightened hard to maintain balance.

Step 3 crouch

The fastest way to exercise and contract the waist and buttocks is to hold out your chest and abdomen, straighten your waist hard, keep your feet shoulder-width, open your toes at 45 degrees, and slowly squat down. It feels like finding a stool with your hips, staying close to the stool for 2~3 seconds, and then returning to an upright position. Repeat 15 times, or until the buttocks and thighs are slightly sore.