- The toe is opened 40 degrees and the heel is closed. Place it at 3-6cm below the buttocks, hold it with double strands, pull it forward with the front end, and the thigh needs to be clamped hard to form a tension posture.
- While the thigh adductor muscle is slowly exerting force, use the butt inner test, and the gluteus maximus muscle force to close the feeling of the wing. Breathing from the bottom of the abdomen for 5 seconds, then slowly inhaling and returning, 8-12 times of throughput, like the hips injecting power, the hips from the bottom up.
- Pelvic tiltStarting from the basic state, while the wings are closed, the pelvis is retracted while the abdomen is tightened from the lower part of the navel and pulled upwards.
- Starting from the state of push-ups down, the elbows are held under the shoulders, the product is placed on the inside of the buttocks, and the toes are closed on the toes.
- The upper body is parallel to the floor, keeping the body raisedLet the pelvis tilt backwards while lifting the abdomen, keeping the wings of the beautiful buttocks closed and breathing naturally for 60 seconds.