"Hip Shaping" Fitness Program

Improvement of hip drop plan

The first group of training movements

Straight leg hard pull

Feet apart and hip width, waist and abdomen tightened.

Bend your hips back and lean down.

4 groups 15 times

Sumo squat

Feet are wider than shoulders and toes are slightly outward.

Bend your hips and knees, squat.

4 groups 15 times

Improvement of hip drop plan

The second group of training movements

Half squat lateral displacement

Elastic belt is placed on the upper side of the knee joint.

Open your feet shoulder-width apart and bend your hips back.

20 times in 4 groups

Rope kick

Fix the rope at the ankle and support the leg to bend slightly.

Lift your legs back and tighten your hips.

4 groups 15 times

Improvement of hip drop plan

The third group of training movements

Clamping opening and closing

Lie on your side on the mat with your knees bent back.

Fix your feet, exhale and lift your knees.

20 times in 4 groups

Side straight leg lift

Lie on your side on the mat with your legs straight.

Exhale your legs upward and squeeze your hips.

20 times in 4 groups