Tips: This plan is suitable for office workers, students, stay-at-home girls, etc. The exercise intensity is light and the exercise effect is more targeted at the buttocks. If you are overweight, it is recommended to focus on losing weight first and then consider this plan.
The buttocks is one of the sexiest parts of a woman’s body, and also one of the most tempting parts for men. Having a sexy twerk is every woman’s dream. Let’s learn to do exercises with the Hundred Body Vitality Ambassador. Four simple movements will make you Your PP is raised.
This lesson includes a total of four movements: Lie on your stomach and then kick your legs, then the puppy urinates, then bends your legs and steps forward to squat
[Exercise Tips: Complete the following actions in order. After completing "Action 1", rest for 1 minute, then complete "Action 2", and so on. After completing all four movements, repeat 2-3 times. 】
Action 1: Kick after lying proneFlutterKicks
Step.1 Lie on your stomach with your hands crossed under your head.
Step.2 Keep your feet shoulder-width apart and lift them off the ground.
Step.3 Alternately move your legs up and down (hold for 30 seconds).
Action 2: Puppy peeingFireHydrant
Step.1 Kneel on your knees, place your hands on the ground shoulder-width apart, raise your head, and keep your body level.
Step.2 Lift your left foot to the leftGet up, slowly lower it when it is close to level, and repeat this action (hold for 30 seconds).
Step.3 Lift your right foot to the right, slowly lower it after it is close to level, and repeat this action (hold for 30 seconds).
Action 3: Bend the leg backwardsKneelingLegExtensions
Step.1 Kneel on your knees, place your hands on the ground shoulder-width apart, raise your head, and keep your body level.
Step.2 Keeping the abdominal muscles tight, lift the left leg back to the level, slowly return to the original position, and repeat this action (hold for 30 seconds).
Step.3 Keep your abdominal muscles tight, lift your right leg back to level, slowly return to its original position, and repeat this action (hold for 30 seconds).
Action 4: Front squatFrontLunge
Step.1 Stand with your legs shoulder-width apart and your body upright.
Step.2 Lung forward, put the center of gravity of the front leg on the heel, bend the knee joint of the front leg at a 90-degree angle, and bend the back leg at a 90-degree angle (hold for 30 seconds).
Step.3 Return to the original position and repeat the action with the other leg (hold for 30 seconds).
Exercise Tips:
1. It is recommended to do it three times a week and once every other day.
2. If you feel that this action is too easy, you can choose an intermediate level of difficulty or extend the holding time to 45 seconds.