Many of his sister is not satisfied with the hips, not that much to feel too small, or too collapse. However, when they despise themselves, but continue to sit on a chair lazy. In fact, the hip size really does not matter, because it will Alice is king ah! If you are still worried about their PP, it is better to take advantage of the winter to practice at home Bottom right, make sure you do not do a summer beauty.

 

 

 

 

In the summer, I want to wear a mini-skirt and hot pants look good do, then hurry to take advantage of now practicing Bottom it! Do not want to go so far away gym, now there are eight kinds of home will be able to do Bottom movement, my mother no longer have to worry about my ass collapsed!

 

Do not go to the gym at home can simply Bottom

 

Feet shoulder width apart, squat, do not exceed the toes when bending the knee as much as possible

 

Feel the tension of the abdomen, holding the squat position

 

Each 15 times, three groups per day.

 

Knees and palms on the floor, holding kneeling posture

 

Lifting one leg and the back into a horizontal line

 

Feet toes straight, bend your knees, lift the ceiling

 

Feel the tension in the buttocks, then slowly put down his feet

 

The other foot is the same way, each of the three groups, each 15 times

 

Knees and palms on the floor, holding kneeling posture

 

Lift the thigh bent to the side, raised to the level of

 

Feel the tension in the buttocks and abdomen, slowly put down his feet

 

The other foot is the same way, each of the three groups, each 15 times

Firmly grasp the chair, eyes looking ahead

 

Straight waist, one leg supporting the body, the other leg back to maximize lift

 

Feel the tension in the hips, legs slowly down

 

The same way the reverse direction, each two groups, each 10 times

Lying on the ground, put his hands on the head, the feet lift up

 

Put one foot on the other foot knee

 

In the direction of the upper leg straight up and stretch, with bent legs that carried the force

 

The same way the reverse direction, each two groups, each 10 times

Hands on both sides of the waist, legs close together

 

Straight back, feet slowly, put down repeated

 

Can effectively exercise the sphincter muscles and buttocks

 

Each 15 times, three groups per day

 

Hands on his hips, lifting one foot backwards

 

Slowly lift, down, repeat the three groups, each 15 times

 

The other foot is the same way