Second, the specific methods
1. Toe side kick
In your spare time, you can try to lift your leg up, let your toes touch the ground, then kick your left leg out with the strength of your leg, slowly take it back, practice with your right leg, and so on.
In this way, the toe side kick can improve the buttocks and make the muscles of the buttocks more compact, thus achieving the effect of losing weight and shaping.
Sit down and lift your hips.
Sit in a chair 1/3, keep your body straight and your legs vertical. Lift your hips up with the strength of your legs, keep this posture 15 seconds, and then sit down slowly. This kind of exercise can make the buttocks get exercise, make the muscles of the buttocks firmer and exercise sexy buttocks lines. Usually, this kind of exercise can exercise the buttocks.
Raise your hips.
Lie flat on the bed with your legs together and your hands close to your hips. Lift the buttocks from bottom to top with the strength of the arm until the buttocks feel slightly hot, and apply an ice towel to the buttocks 15 seconds. This can effectively promote blood circulation, but also make hip muscles strong. And keep practicing every day to make you have a sexy ass.
Stand up and raise your legs.
Stand at attention, keep your body straight and your hands akimbo. Lift your left leg upward, and keep this posture when you reach the limit 15 seconds, then slowly lower it and change to lift your right leg. Practice your legs alternately until you feel tired at the root of your thigh. This action can make the buttocks get exercise, and regular practice can make the muscles of the buttocks strong and easily practice the beautiful buttocks.
Step 5 raise your hips
In your spare time, stand at attention, straighten your waist and hang your hands around your waist. The legs are toe-shaped, and the hips will be lifted up. After keeping this posture for a period of time, you will slowly return to the original posture and practice repeatedly until your hips feel sore and tired. This will make your hip muscles firm and more rigid, thus achieving the effect of hip lifting.
Step 6 bend down
Stand at attention, keep your body straight, and naturally hang your hands at your sides. Bend your body forward with the strength of your waist until your upper body is parallel to the ground, and your hips will lean back with the strength. When you reach the limit, keep this posture 15 seconds, and then return to the original posture. Repeated practice of this movement can make your hips more straight and straight, and you can easily lose weight by regular practice.
7. Step by step practice:
Stand with one foot far away from the steps, then step on the steps with one foot, straighten your legs hard, and lift your body while the other leg is off the ground. Pay attention to only one leg, 10-20 times as a group, and do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.
8. Clam practice:
Lie on your side on the bed with your arms bent, your head resting on your forearm, your other hand straight, and your palm above your crotch. At the same time, the legs are close together and the knee joint is bent 90 degrees.
When inhaling, there is no movement. When exhaling, lift your thighs until they are on the same plane as the body lying on your side. Don't separate your feet, just separate your knees, just like a clam shell opening and closing.
Repeat 10-20 times as a group and practice two groups on each side. Practice more than once every 2-3 days. If you feel that you can't do it all, you can only practice one of them.
Third, matters needing attention
If you want to lose the meat on your ass, the above eight methods are all effective, but you must not be too hasty when practicing. It is not good to be too anxious.