如何做可以提臀瘦腿呢？

第一式:平躺仰卧，腰部稍微向上顶出，程度以能放入一只手掌为准。然后用两只手抱住单膝，让膝盖尽量靠近胸部。在做这个动作时另一边腿膝盖尽可能往外伸直。哪桥/iknow-pic.cdn.bcebos.com/1e30e924b899a90128d6c54c13950a7b0308f5ed"target="_blank">/iknow-pic.cdn.bcebos.com/1e30e924b899a90128d6c54c13950a7b0308f5ed?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto"wqktp="https://iknow-pic.cdn.bcebos.com/1e30e924b899a90128d6c54c13950a7b0308f5ed"/>第二式:两只手绕到膝盖的后方，膝盖伸直，脚尖转向头部的方向。抬起的腿也尽量往胸部靠近，注意这个动作的肩部不要离开地面。保持20秒即可。/iknow-pic.cdn.bcebos.com/023b5bb5c9ea15cea88d7973b8003af33a87b26d"target="_blank">/iknow-pic.cdn.bcebos.com/023b5bb5c9ea15cea88d7973b8003af33a87b26d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto"wqktp="https://iknow-pic.cdn.bcebos.com/023b5bb5c9ea15cea88d7973b8003af33a87b26d"/>第三式:两腿分开的距离为一蔽嫌个拳头，脚尖朝前，臀部抬起，四肢撑地。膝盖伸直，脚后跟上下运动，进行20次。/iknow-pic.cdn.bcebos.com/0b46f21fbe096b637a68c72a02338744ebf8ac53"target="_blank"宏缓手>/iknow-pic.cdn.bcebos.com/0b46f21fbe096b637a68c72a02338744ebf8ac53?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto"wqktp="https://iknow-pic.cdn.bcebos.com/0b46f21fbe096b637a68c72a02338744ebf8ac53"/>