People who lack exercise can easily lose weight, especially office workers who often sit for a long time. Many people want to know, how to exercise to make your hips more curved?

First of all, practice standing on your hips.

Stand with your legs together, chest out, abdomen in and waist out. The hip muscles are forced to contract into the middle clip, kept for a while, and then relaxed. Repeat 20-30 times to complete 2-3 groups.

Second, arch bridge practice

Arch bridge is a very easy sport, but it can produce great results! Lie down, bend your knees, and spread your feet about shoulder width apart. The heel is close to the hip, reaching the distance of almost contact, and the palm is pressed down on the ground.

Lift your hips off the ground, contract your hip muscles and tighten your abdomen. Keep lifting until your body forms a straight diagonal line between your knees and shoulders.

When lifting, close your chin slightly, and pay attention to the strength of lifting from the hip muscles, not the muscles behind your legs. Slowly lower your hips back to the ground, and then continue to repeat 8 to 10 times.

Third, hind leg exercises

Do hind leg lifts. Kicking after one leg can exercise hip muscles and strengthen lower back muscles.

Put your hands on your knees, align them with your shoulders, and align your knees with your hips.

Bend your knees at a 90-degree right angle and lift your right leg back as far as possible. Pay attention to the contraction of hip muscles when lifting legs.

The neck should be in a straight line with the spine. Don't look up when lifting your legs, and be careful not to arch your back.

Put your legs down and return to the starting position, and continue to repeat the action for 8 to 10 times. Then lift your left leg.

If you want to make the training more intense, you can straighten your hind legs instead of bending your knees and lifting your legs.

Five, supine hip exercises

Lie on your back, bend your knees and spread your legs, with your feet flat on the ground slightly wider than your hips, your arms flat on your sides, and your gluteal muscles contract hard to push your hips up. Keep it for a while, then relax and recover. Repeat 20-30 times to complete 2-3 groups.

Six, weight-bearing squat exercises

Stand with your legs apart, keep your upper body upright, put heavy objects on the nape of your neck and shoulders with your hands, squat, pause, and inhale. Repeat 10-20 times to complete 2-3 groups. The above exercises are more effective under heavy load. Practice three times a week, once every other day. In addition, we must strengthen aerobic exercise, such as long-distance running, aerobic dance.