1, kick back
Land on all fours, knees together, palms shoulder width apart, thighs and arms perpendicular to the ground. The left knee and hip are lifted at the same time, the right leg is stretched backwards, and the instep of the right foot is bent. When the right leg is extended, the gluteal muscles contract and send the leg slightly outward. Keep your crotch balanced and focus on your palms and left feet.
Stay and count 1 sec, and then contract your right knee toward your chest. Do 15 to 20 times, and do it with your left leg. Repeat the whole set of actions. Group 2.
2.l-shaped leg lifts
Lie with your face to the right. Stretch your legs forward with body form L-shape (or as close as possible). The right arm is under the head, the legs are folded, and the instep naturally bends. Support your left hand on the ground to help maintain balance. Gently lift your left leg to a comfortable height and then put it back. Do 15 to 20 times, and then do the other side. Repeat the whole set of actions. Group 2.
Step 3 open the bridge
Lie flat on your back with your knees bent, and put your feet on unstable objects, such as flat balls, small pillows or rolled towels (8 to 15 cm high). Straighten your left leg, contract your gluteal muscles, lift your crotch, and then put it back on the ground. Do 12 to 15 times, and then do the other side. Repeat the whole set of actions. Group 2.
4. Lift your knees/leg press
Legs apart, shoulder width apart, hands at your sides. Relax your right knee and lift your left knee toward your chest until your thigh is parallel to the ground.
Take a big step backwards with your left leg. Press down and contract the gluteus muscles at the same time. Align the right knee with the right ankle (that is, the right knee should not exceed the toes). Stay for several times 1 s, then stand up and lift your left leg to a position parallel to the ground again. Do 15 to 20 times, and then change your right leg. If you want to increase your exercise, you can lift two dumbbells. Repeat the whole set of actions. Group 2.
5. Kick series
Feet apart, hip width apart, knees slightly bent.
Side kick: Raise your right knee to the height of your navel. Turn the leg so that the inside of the leg faces down. Kick right heel. Stay for a few seconds, then put your knees back on your chest and kick 10 to 12 times repeatedly.
Kick back: lean forward slightly and kick back with your right heel. While kicking, turn your head to the right and look back, stop for 2 seconds, then put your knees back on your chest and kick 10 to 12 times repeatedly.
Oblique kick: Kick the heel obliquely backward, and turn the leg slightly outward when kicking. Stay and count for 2 seconds, then put your knees back on your chest. Kick repeatedly 10 to 12 times. Then change your left leg and repeat the above actions.
6. Scissors legs (using fitness balls)
Lie prone on the fitness ball, with your forearms on the ground, fingers touching, and the ball in the center of your body. Lift your legs and make a 45-degree angle with the ground so that your body is in a straight line.
The abdominal muscles contract, the toes are outward, and the legs are separated outward in a V-shape. The gluteal muscles contract and the heels slowly close. Keep your neck straight (don't lower your head or raise your head). Each group of movements is repeated 15 to 20 times, and two groups are repeated.
Other hip shaping exercises: how to shape the curves of hips and legs to be a beautiful woman with discharge hips.
My hips have been exercising. Why do men like women with big breasts and fat hips?
Aerobic buttock beauty (Figure) The hips and legs of oriental women have changed a lot.
So the cat said: Persisting in doing the above exercises will make you have perfect hip lines? You may not believe it, right, because it's no use just doing these exercises if your usual habits are wrong. You should develop a good sitting posture.
Sitting only 2/3 of the chair is a good sitting posture.
Keep your back straight, occupying 2/3 of the chair, and share strength with your hips and thighs. I'm very tired. If you want to sit back, please choose a chair that can fully support your back strength. Try to keep your legs together, so as not to affect the shape of the pelvis when you open your legs for a long time: when you sit on tiptoe, it really complements the hip line. Yes, but try not to sit cross-legged for a long time, otherwise the blood circulation will be bad. The crisis will surface.
There are other habits that need attention: a new era of figure-beautiful buttocks. These bad habits ruin the buttocks.
Now hint to yourself in your mind: beautiful buttocks = reasonable exercise+good sitting posture.