Suddenly get fat from the hips and thighs below the waist.
What about pear shape?
1. Romania hard lift
When the buttocks are driven backwards, other parts are driven to keep the upper torso straight, the lower legs are vertical to the ground, and the knee joints are slightly flexed. This is a hip-based movement, and the muscles behind the hips and legs are used more. Push your hips against the wall, or slightly away from the wall. When your hips are pushed back, your hands will become straight and close. Choose a distance that is about to touch the wall but can't touch it, and try to get your hips or hands close to induce action. Changing from two feet to one foot is a good way to increase the difficulty and load without increasing the weight. You can put one foot on the chair to get familiar with the movements. After improving your ability, you can try to make more changes and add a little weight without relying on the chair.
squat
Keep your toes forward or slightly outward, stand with your feet shoulder width apart, keep your knees above your toes and your ankles on the ground.
Relax soft tissue
Solving some tight parts may improve the squat posture and tend to be more standard. For example, relax the hip flexion of the thigh and the fascia in front of the calf to improve the mobility of the ankle joint.
Load-bearing squat
After the basic squat action is ok, you can start to carry the weight. Bearing weight in front can help the body not lean forward too much, and can also exercise near the wall. In order to avoid hitting the wall, it is easier for the body to squat in the right posture.