Home girls should know the four steps to shape your buttocks before going to bed.

    1. Lie on your back and raise your hips

　　Action process: Lie on your back on the mat, bend your legs, place your hands on your sides, and place your feet flat on the mat. Press your heels, slowly raise your hips, and then slowly lower to the starting position. The lifting height can be gradually increased. If you want to make it more difficult, you can practice with one foot on the ground.

　　2. Lying prone and raising shoulders

　　Action process: Lie prone on the mat, arms straight forward. Slowly raise your upper body to the highest point, raise your head slightly, and then slowly lower it to the starting position. Keep your abdomen and lower body close to the mat and do not exert sudden force.

　　3. Lying prone with arms and legs raised

　　Action process: Lie prone on the mat, straighten your legs and arms. Slowly raise your right arm and left leg to the highest point, raise your head slightly, and then slowly lower it to the starting position. Then switch to left arm and right leg. The lifting height can be gradually increased, exhaling as you go up.

　　4.Hands and knees leg raise

　　Action process: Kneel on the mat and support the ground with your hands. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to left arm and right leg. Keep your head and spine in a natural position. The lifting height can be gradually increased, exhaling as you go up.