1. Climbing stairs:

Climbing stairs is simple and saves money. In fact, climbing stairs has many benefits and can burn calories. In addition, if you take the stairs, every time Stepping on two steps can activate your thigh and buttock muscle groups and tighten your buttocks.

2. Push the wall:

Put your legs together, support your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, then move closer to the wall for 10 seconds, repeat Doing it will not only sculpt the hip curve, but also have the effect of tightening the abdomen, and the lower abdomen will gradually become flat.

3. Standing squat:

It is best to have an elastic rope or skipping rope to assist you. If not, you can also do it with bare hands. First, step on the elastic rope with your feet shoulder-width apart, then hold the rope with both hands and place it on your shoulders. Squat your hips down so that the thigh and calf are approximately 90 degrees. Maintain the static movement for 8 seconds, then stand up straight. . As for how many times you should do it, please adjust it according to your personal situation.

4. Front and back step squats:

You can also use elastic ropes or skipping ropes to assist. After stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are at 90 degrees.

5. Golden Rooster Independence:

Find a chair, hold the back of the chair, stand upright with one foot, and stretch the other foot backward in the air. After about 2 seconds, put it down again. The action can be repeated 10 to 15 times, and then change feet and do it again.

6. Buttocks sculpting exercises

You can do buttocks sculpting exercises 15 minutes before going to bed. It can not only strengthen body circulation, eliminate fat accumulation, but also achieve a sculpting effect.