This kind of training is very suitable for doing other things while practicing, such as lying on the grass and on the floor of the room, reading magazines and chasing plays while practicing. Practice as much as possible every time, and the intensity of practice is the key to the final result!

Objective: To exercise gluteus maximus and erector spinae, and to build beautiful buttocks and slim waist.

Practice times: Do 2 ~ 3 groups of left and right legs, 20 ~ 30 times in each group.

Step-by-step teaching of prone posture and leg lifting;

1. Lie prone, with forearms propped on the ground, palms facing down, shoulders perpendicular to elbows, back waist slightly concave, one leg slightly lifted off the ground, and toes stretched straight.

2. When exhaling, try to raise one leg (don't rely on your back). When inhaling, lower your legs but don't touch the ground until you repeat this action 20? It takes 30 times to put your feet back on the ground.

Tip: The abdomen is slightly tight, and the back waist is slightly concave and slightly straight. Don't push too hard. Shoulders are perpendicular to elbows. Don't shrug, don't stretch your spine.

3. Practice changing sides.