This exercise does not require much movement, but it is very effective. Lie flat with your face down on the floor, arms under your head, and legs stretched out behind. Bend right knee and place foot on left leg. Raise your knees as high as you can, but don’t move your hips. Repeat several times, then switch legs. Move 2 This exercise needs to prepare a pair of weights weighing about 2.5 – 3.5 kg. Stand up straight with feet shoulder width apart, knees slightly arched, keeping the dumbbells in front of your thighs. Lower the upper body until it is parallel to the floor. Then, return to the starting position and repeat the above movements a few times. You can also lift the weight of the dumbbell to about 4 – 6kg to perform the following movements: Squatting with arms straight and back slightly arched. Next, lift weights, combined with lifting your buttocks and pushing your hips forward. Finally lower the dumbbells down and complete the above movement. Movement 3 Lie down, face up on the floor. Raise your legs, bend knees, and touch soles of your feet together. Then extend your legs to the sides as far as possible. Next, pull the leg back while keeping the tension on the inner thigh. Movement 4 Pillars on the floor with hands, knees and back straight, abdomen tightened. Raise and bend knees outward. Then kick straight leg to the right direction, then pull back and switch legs similarly. Do this 15 times. Movement 5 Lie flat with your face facing the floor, arms extended to the sides. Bend your right knee while keeping your left leg straight and several centimeters above the floor. Raise your left leg until it is as high as your right leg and the entire body is in a straight line from knee to shoulder. Then return to the starting position, switch legs, and repeat. To improve the effectiveness of keeping the buttocks beautiful, you need to coordinate exercise with diet and sedentary lifestyle changes …

In the past, you often heard that exercising for 30 minutes or more in your body will start burning, but with this 5-minute exercise, the secret lies in the resting time between positions. You can choose to do either 30:30 or 50:10. If the two ratios are applied alternately, the more effective the exercise will be.

30:30: Do one pose as many times as possible for 30 seconds, then rest for 30 seconds before moving on to the next position. After completing all 5 poses, you should rest for 60 seconds if you want to do them again.

50:10 Do one pose for as many turns as possible for 50 seconds, then rest for 10 seconds before moving on to the next position. After completing all 5 poses, take a 60-second break if you want to do them again.

1. Bridging posture:

Lie on your back with knees bent, feet soles facing the floor. Raise your buttocks so that your body forms a straight line from shoulder to knee.

(a). Raise right leg, bring it to chest

(b), hold for 2 seconds, lower your leg and repeat with your left leg. That’s 1 turn.

2. Arching posture in reverse:

Rest your hands on the floor, hands farther from your shoulders, and lift your hips up so that your body is almost perpendicular to the floor.

(a). From this position, bend your elbows to lower yourself until your head is almost touching the floor

(b). Stop, then raise your elbows back up to the starting position. That’s 1 turn.

Can put two feet on a ladder or bench to increase the difficulty.

3. Posture like a backrest chair:

Step right with your right foot forward and bend both knees to lower yourself into a chair-like pose.

(a). Apply pressure on your right foot and stand up, keep your feet from touching the ground, then immediately bring your right leg back and lower into a chair position.

(b). Apply pressure on your left foot and jump to get up in the starting position. That’s 1 turn. If your posture is a bit difficult, you can place your feet on the floor each time you change positions.

4. Cross-legged posture:

Stand on 2 feet, left foot slanted forward, knee slightly arched while right leg is backward and not touching the floor.

(a). Jump left, right foot on the ground and keep left foot off the floor

(b). That’s 1 turn. Jump to the left and continue switching legs as quickly as possible.

5. T-shaped pose:

Start in a push-up position: put your hands on the ground and lift your body up.

(a). Straighten your elbows and keep your center of gravity in the middle, gradually shifting your weight to your left arm and raise your right hand towards the ceiling so that your body forms a T-shape.

(b). Hold for 3 seconds, then return to the starting position and change the focus to your right hand, doing the same. That’s 1 turn. If you want to increase the difficulty of the exercise, do one more push up each time you change gravity to another hand.