Three moves quickly create ＂small Bottom＂

Method One: Squat

squat to fully exercise the thigh and hip muscles. Feet apart, and shoulder width; hands on the head, buttocks hard, slow down, as if to sit in a chair; adhere to 5-10 seconds, slowly up, repeat 2 groups of 10 times. Can also try to hold one in each hand 8-12 lb (3.6-5.4 kg) of the dumbbell and repeat the above action.

Method Two: After the kick

back kick to eliminate fat, sagging of the hips to tilt. Hand on the back of a chair, windowsill or desktop, and rely on material; left leg brace, leg kick after the maximum; speed to slow, control the rate; repeated 10 times, for the left leg, each leg 2-3 group; also system in light of the sandbags on the ankle, more difficult.

Method three: lunge

This action can also exercise the legs and buttocks, but also to fully stretch the muscles. Legs straight, hands clasped together on his chest; a major step to the left leg, straight, while bending the right knee; adhere to 5-10 seconds, for the other leg. In addition to these movements, climbing stairs, squatting, jumping and other exercises can also play a very good effect. Exercise 20 minutes every day for 3 weeks can create a sexy beautiful Bottom.