Follow Tiffany Hsu’s beautiful coach! 2 quick buttocks slimming and leg slimming tricks are super effective

Spring is definitely the best time of the year to get in shape with the highest value for money and the best results. It's easy to have sexy buttocks and sweet thighs. Before the hot summer comes, when there is a big temperature difference between morning and evening and you can still wear long pants and long skirts, you might as well train your buttocks and legs. VOGUE Gym has specially invited Tiffany Hsu’s beautiful coach, Ms. Kate, to share with you two Pilates exercises, which are very effective in quickly lifting your butt and slimming your legs at home!

[The first move - buttocks training]

Beginner / Puppy Pee / Fire Hydrant Kick

Step 1: First, kneel on all fours sideways, open your fingers and align them just below your shoulders, bend your elbows slightly but not locked, put your feet together, and when you inhale, stretch your spine toward the top of your head and straighten your back.

Step 2: First, open the inner side of your right thigh outwards, exhale and move downwards to touch the lower knee.

Teacher Kate’s friendly reminder: Remember not to flip your pelvis! So you don't need to open your legs too wide, just keep the inner sides of your thighs stable and parallel to the floor.

Step 3: Inhale again, lengthen your spine, tighten your stomach, and straighten your back. Switch to your left side, open up and down, inhale up, exhale down, 10 times in a set.

Teacher Kate kindly reminds you: At this time, our ankles, insteps, and toes should be relaxed, and our gluteus maximus should be activated. Your stomach should be tightened, and your shoulders should be away from your ears without shrugging.

Advanced: Kneeling and Leg Raise

Step 1: If you want to be a little more advanced, also kneel on all fours and try to move your right foot backwards.

Step 2: Inhale to activate your hips, slowly straighten your legs to your left rear, lightly tapping the ground as if drawing a parabola.

Step 3: Inhale and lift up, exhale, come to your right side, inhale and lift up, exhale cross to the left and back, do 10 in a set.

Teacher Kate kindly reminds you: You will feel a little sore, so adjust your breathing, tighten your stomach, don't put your body weight on your wrists, raise your feet high, and come down a little more gently. Remember to make sure your elbows are slightly bent to push towards the floor, and remember to practice with changing feet.

[The second move - leg training / lunge]

Step 1: First, come to the front of the yoga mat, put your hands on your hips, and take a big step back with your right foot to the lunge position.

Teacher Kate’s friendly reminder: look straight ahead or slightly upward, keep your body as straight as possible, remember not to lift your hips, and let your tailbone curl inward a little.

Step 2: Inhale to prepare, slowly and steadily move down so that your knees and heels are aligned.

Step 3: Exhale, as if pushing your feet down while lifting your body up. Do 10 in a set. If you can, try to do 3 rounds. Remember to practice by changing feet.

Teacher Kate kindly reminds you: Go down slowly, steadily and with control each time. Don’t shrug your shoulders or use force, and remember to lift your chest.

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