What is the standard of beautiful buttock? Quite become warped, fruity, strong, even bouncy. How can be you just had so? Will quickly learn!

One, double arm unbend helps wall up, right leg is independent, focus changes right sole, next the body bends ahead, at the same time expiratory at the same time left leg right unbend, as far as possible drive up, double leg undertakes alternately, each are done 15 times, double leg does not bend. Morning and evening is done each, insist to do everyday, such taking exercise can make abdomen contractive, make the waist forms a beautiful curve to hip. Achieve strong and handsome goal.

2, the body stands, both hands akimbo, curve knee next, keep small couchant pose. Maintain preliminary pose, receive an abdomen next, receive buttock backward then, this is one whole act. Continue to maintain knee to bend, make above motion continuously next.

3, after the foot is stepping on cord, bipod becomes around stage, catch next crouching, the ham of the rear foot before making and crus become 90 degrees.

4, on ground of lie low of double foot small music, both hands is smooth put in two side. Use lumbar force to bring body to rise, after lasting about 5 seconds, make the same score the body ground, repeat an act 15 times.

5, lie on his back on the bed, double leg unbend, double arm becomes apart all the time: Lift right leg and bed to become right angle, slowly towards the left points to lift, come up against left finger as far as possible, right leg maintains unbend, left hand maintains horizontal; reductive; to change left leg, lift to right finger, repeat undertake.

6, let double ancon and knee bend over be on the floor, contractive abdomen, hip reachs the muscle of leg ministry. Raise left leg to come coxal height, make knee curves right angle, hold several seconds. Receive next left legs, repeat right leg next.

7, climb stairs, simple be economical, but, because every office building has elevator almost, everybody built elevator to be used to, still want how possibly to climb stairs! Actually, climb stair to have a lot of profit, can use up calorie, additional, if you are in when stair, step two a flight of stairs every time, the ham that can drive you and coxal muscle group, close fact your hip.

8, look for a chair, helping the back of the chair up, one base station is straight, another foot is in sky backward extend, after about 2 seconds, put down again, the movement can repeat 10 come 15 times, change crural redo then.

9, double foot stands apart, width compares a shoulder, two arms side is smooth cite horizontal condition. Two arms come downward abdominal across, at the same time knee bends, the leg falls slightly crouch. Reply next preliminary pose.

10, genuflect is on the ground, prop up the ground with both hands. Thin leg bends an outward side extend, or so foot is done 20 times by turns.

11, on the ground and sit, double leg unbend, hold out a waist to carry on the back continuously: With half hip forward " walk " , back cannot bend forward, double leg cannot bend, cannot support the land with the hand. Afore-mentioned exercises are helpful to reducing ham size.

12, double leg and approach, both hands is maintained go up in the wall, the leg is hit straight, coxal first outward extend 10 seconds, stand by 10 seconds toward the wall again then, repeat do, can let sculpture hip curve not only, also have the effect that receives an abdomen, alvine meeting slowly flatten.

13, double foot is stretched be the same as with the shoulder wide step on bounce rope, both hands handholds again cord is put on the shoulder, hip crouchs downward, make 90 degrees are made an appointment with between ham and crus, after dormant movement lasts 8 seconds, stand again straight. Do as to this how many times, ask according to your individual circumstance is adjusted.

14, both hands is helped up, double leg and approach, double genu unbend, hold out retreat of bosom, close buttock, upper limbs, this pose holds 3-60 second, it is. Repeat above act repeatedly, coxal muscle has the feeling of aching and limp, practice wanting to hold to 3 minutes every time, daily can repeat an exercise several times.

15, both hands akimbo, left leg feels with you comfortable pose stands backward backward, right leg take up, sole contacts the ground. While the body is held out ahead, press downward, the upper part of the body keeps erect, left leg curves knee to be close to right leg ahead. Exchange of around of or so leg undertakes.

16, Fu lies to go up in the bed, both hands is put to the body two side. Raise right leg, notice tiptoe stretchs tight straight, maintain a minute or so. Exchange of or so leg undertakes.

Seventeen, genuflect is on the ground, both hands props up the ground, the body is pulled as far as possible straight, next thin leg unbend promotes as far as possible up, maintain this movement to take bit of aching and limp to crural ministry, restrict 10 seconds time. Double foot repeats an act 20 times by turns.