Four-step moves of aerobic exercises in chairs to create devil electric buttocks

Although the hip size is normal, it is a bit flat and droopy. In fact, the tight buttocks can be used to exercise the fitness exercise that takes into account the thighs during practice. This set of buttocks for flat buttocks can be easily said goodbye to the flat buttocks with just a chair!

　　1: Hold the back of the chair, stand upright and lift the right leg upright back, hold it at the highest point for 5 seconds, and change the left leg to repeat.

　　1. Keep the body upright, and the hips will feel tightened when doing the movements to achieve the effect.

　　2. Repeat each movement 10-20 times, and try to achieve the maximum amplitude of each movement.

　　2: Keep a step away from the chair, step on the chair at 90 degrees, place the left arm back and right hand on the knee, and then use the strength of the buttocks to press forward, change the left leg to repeat.

　　1. Keep the body upright and do the movements.

　　1. Keep the body upright and move. When doing it, you can only achieve the effect.

　　　2. Repeat each movement 10-20 times, and try to achieve the maximum amplitude for each movement.

　　　3: Sitting on a chair, tighten your hips, put your feet together to the toes on the ground, and then open your legs to both sides as much as possible, and repeat and open them together.

　　1. The body must be upright, and the hips must feel tight when doing the movements can achieve the effect.

　　2. Repeat each movement 10-20 times, and try to achieve the maximum amplitude for each movement.

　　4: Stand the back of the chair with both hands, relax your whole body, and then clamp your hips with force, and hold it for 5 seconds after clamping.

　　1. The body must be upright, and the hips have a tight feeling for the effect when doing the movements.

　　2. Repeat each movement 10-20 times, and try to achieve the maximum amplitude for each movement.

　　4: Stand the back of the chair with both hands, relax your whole body, and then clamp your hips with force, and hold it for 5 seconds after clamping.

　　1. The body must be upright, and the hips have a tight feeling for the effect when doing the movements.

　　2. Repeat each movement 10-20 times, and try to achieve the maximum amplitude for each movement.