■ Five magic weapons of thin buttocks ● Climbing stairs: simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks. ● Push the wall: put your legs together, put your hands on the wall, straighten your legs, extend your hips outward for 65,438+00 seconds, and then close to the wall for 65,438+00 seconds. Repeatedly, it will not only make the hips curve, but also have the effect of abdomen contraction, and the lower abdomen will gradually flatten. ● Standing squat: It is best to have elastic rope or skipping rope. If not, you can return empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation. ● Squat back and forth: you can also use elastic rope or skipping rope to assist. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees. ● Golden rooster independence: find a chair, hold the back of the chair, stand with one foot straight and the other foot stretched backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed. ■ Hip calisthenics can be done 15 minutes before going to bed, which can not only strengthen body circulation and eliminate fat accumulation, but also achieve the effect of sculpture. (Hip lifting exercise 1) 1. Take a kneeling position and put your hands shoulder-width apart on the ground. 2. Move the left knee as far as possible to the chest and pause for 5 seconds, then slowly lift it (the thigh is 90 degrees), pause for 5 seconds and then put it down. 3. Repeat 30 times and then switch sides (hip lifting exercise 2) 1. Lie on your back, bend your knees, and naturally put your hands on the ground. Stop for 5 seconds, then breathe. 3. Repeat 30 times (hip lifting exercise 3) 1. Hands crossed, straight forward at shoulder height (or holding a wall or chair back). 2. Stand straight with your right foot, move your left foot slightly backward, press your toes against the ground, and lift your left foot backward quickly. Stop for five seconds. Put it down. 3. Repeat 30 times and then change your feet (hip lift exercise 4) 6543. Lift it to a position at right angles to the ground and put it down slowly. 3. Stop at a place 30 cm above the ground and stand still 1 min. PS: Don't leave your back on the ground, don't bend your knees, and don't exert yourself on your shoulders and arms.