1, climb the stairs
Office workers who usually need to drink for a long time may wish to give up taking the elevator and climb the stairs instead. Climbing stairs often can drive the movement of hip muscles, and in the process of climbing stairs, the hips are also well improved, which can not only lift the hips, but also reduce the excess fat on the hips.
2. Raise your legs.
Leg lifting exercise is also a kind of exercise that can drive hip muscles to exercise. Insist on doing 100 leg lifts every day, which can not only make the hips firm, but also have the effect of stovepipe, which has a good effect on shaping the figure curve of the lower body.
3. Crouching
Many people may have heard the phrase "don't squat, don't mention your hips", which shows the importance of squat practice in raising your hips. When squatting, your legs should be shoulder width apart, your arms should be raised to shoulder height and straight forward, then you should bend your knees, bend your knees 90 degrees, stand for about 5 seconds and repeat this action, and keep exercising every day. Peach butt is right in front of you.
Step 4 kick back
The back kick exercise is also very simple, that is, after standing, put your hands on your chest, then support your body with your right leg, lift your left leg backwards and then put it down, and repeat it for 20 times before changing legs. This exercise is also good for stretching hips.
Step 5 wear high heels
After wearing high-heeled shoes, women will subconsciously tighten the muscles of hips, abdomen and legs, so the effect of walking in high-heeled shoes is obvious, but you must choose the right shoes, and in order to avoid thickening your legs, it is enough to walk slowly for about 30 minutes at a time.
Peach hip fitness action
1. Side-lying single-leg winding ring: 20×4
Preparation posture: the body is lying on the yoga mat, the left side is lying on the yoga mat, and the right leg is folded over the left leg. Exercise process: the trunk and lower body are about 150, the palm of the right hand is supported on the ground in front of the chest and lower abdomen, and the right leg is raised at about 45 degrees from the ground. Start turning around the hip joint counterclockwise for 20 times, and then change the other side. Note: during exercise, the abdomen is tightened, the breathing is adjusted, and the legs turn around the center when turning.
2, prone hind leg lift: 20×4
Preparation posture: the body is prone on the mat, and the four feet are supported on the yoga mat, so that the hands, arms and thighs are vertical to the ground and the body is parallel to the ground. Exercise process: first push the right leg to the left, lift it off the ground and straighten it, and at the same time lift the right leg to a position higher than the head, so that you will obviously feel the strength of the hip, and make the right leg move up and down to activate the gluteus maximus. Note: Try to keep your body stable, and at the same time tighten your core and feel the group force of gluteal muscles.
3. Leg lifting on prone side: 20×4
Preparation posture: Four feet are supported on the yoga mat, the hands, arms and thighs are vertical to the ground, and the trunk and buttocks are parallel to the ground. Exercise process: the left leg is still, the right leg is raised and straightened to the right, and moves up and down, but the steps touch the ground. Note: the core is tightened, feel the force and contraction of gluteus maximus, pay attention to adjusting breathing, and then change to the other side.
4. Leg lifting in supine position: 20×4
Preparation posture: lying on the yoga mat on your side, with the angle between the upper body and the lower body of 150. First, lie on your side on the yoga mat, bend your left elbow on your ear, and naturally support your right hand on the ground in front of your lower abdomen. Exercise process: the left leg is still, the right leg is lifted straight away from the left leg and moved to the ceiling, so that the thigh is vertical to the ground, and then the calf is closed and returned to the starting position. Note: the core is tightened, the whole body should be stable, and at the same time feel the force of gluteus maximus.
5. Elevation of transverse straight leg: 20×4
The body is lying on the yoga mat, and the angle between the upper body and the lower body is 150. The left hand is folded behind the head, and the right hand is naturally supported in front of the lower abdomen. Exercise process: Keep the left leg still, lift the right leg straight away from the left leg, and feel the force of the right hip. The rhythm of the movement is only about 80 degrees. Note: Try to keep your body stable, tighten your core, feel the power of gluteus maximus, and adjust your breathing and exercise rhythm.
6. Hip lifting after prone position: 20×4
Preparation posture: the body is prone on the yoga mat, and the hands, arms and thighs are vertically supported on the yoga mat, while keeping the upper back straight and the back parallel to the ground. Exercise process: the left leg is temporarily motionless. After lifting the right leg off the ground, straighten it and stop it parallel to the ground 1 s, then continue to lift it backwards and upwards, and feel the force of the gluteus maximus. Just change the side. Note: During exercise, the body should keep the upper body stable, tighten the core, adjust breathing, and feel the force and contraction of gluteus maximus.