1, squat beautiful buttocks
Squat is the most classic hip-thinning movement, which directly acts on hip muscles and has a very significant effect on hip lifting. You can further exercise muscle tissue by holding heavy objects. The importance of squatting is to keep your body in a straight line, with your feet shoulder-width apart; Squat down slowly, imagine yourself sitting in an invisible chair, and finally stand up slowly to restore your initial state. In addition, it should be noted that the knees must be kept within the range of toes, while the body is tight and the back is straight. If beginners find it difficult, they can practice with the help of fitness balls, try to put the ball in the lower back and squat down slowly against the wall.
2, lunge beautiful buttocks
Forward lunge can not only exercise hip muscles and improve hip elasticity, but also exercise thigh muscles and calves, both lifting hips and stovepipe. Put your feet together, drive to hip breadth, take a big step forward with your left leg, bend your left knee slowly, do lunges, and then stand up slowly; Change your right leg forward and repeat the same action. It should be noted that the knee bending angle should not exceed 90 degrees, and the forefoot knee should be directly above the ankle; At the same time, you should also pay attention to the knee of your back foot not to touch the ground. In addition to the front span, the back span lunge can also correct the spinal deformity caused by sitting at the desk for a long time every day.
3, balance the ball and beautiful buttocks
Leg lifting on the balance ball helps to tighten the shoulders, abdominal muscles and buttocks. First, prepare a balance ball, lie face down on the ball, and press the balance ball with your abdomen. Then tighten the abdominal muscles, lift the left leg upward, pay attention to keep the back straight, and tighten the hip muscles when lifting the leg. For beginners, you don't need to lift your legs too high, just a few inches. Don't use back muscles, use gluteus maximus. Lean forward slightly, put your knees at a 90-degree bend on the balance ball, put your feet together, tighten your hip muscles, and slowly lift off the balance ball. When practicing for a period of time, try to lift your legs at the same time, which is more difficult and can better shape the beautiful lines of your hips.
4. Lift your legs and hips
Side leg lifts can exercise two smaller gluteal muscles-gluteus medius and gluteus minimus, which are difficult to exercise in daily life. This set of movements can also help to eliminate fat in the waist and abdomen. The method is simple. Lie on your side, elbow support, abdomen, legs up, pause for a while, and then slowly withdraw to the middle. Complete three groups, each from 10 to 15. Pay attention to the knees facing forward, keep the calves still, and use only the thigh and hip muscles to exert strength. Or gently kick forward with your thighs, the extent of which is subject to the fact that your hips do not lean backwards. After a few seconds, gently kick back, the amplitude does not need to be very large. Then slowly put your legs back on the floor, change your legs and repeat the action.
Long-term sedentary is the main cause of fat accumulation and relaxation in buttocks, so if you want to have a firm buttocks, you should exercise more. Walking and swimming in aerobic exercise have a good effect on raising hips; You can also do the above hip lifting exercise indoors to lift your hips.