In real life, many people's buttocks are flat, because they usually don't care about the training of buttocks, thinking that buttocks are just fat. Because hip muscles are rarely used in daily life, the muscles are not obvious. In fact, gluteus maximus is mainly divided into gluteus maximus, gluteus medius and gluteus minimus. Then, the main training areas for you to practice hip lifting are the muscles in the middle and upper part of the hip and the muscles outside the hip, so that the whole hip is round. For many female friends, even if they can't practice "Victoria's Secret", they can reduce the fat of buttocks, make the muscles and skin of buttocks firmer, and effectively prevent or improve hip sagging. Let's share how to practice ass at home today.

Here are some good hip exercises.

Bend your knees and tuck in your abdomen.

Lie on your back on the mat, bend your knees, close your heels together, and your calves are perpendicular to the ground. After tightening the abdomen, the toes are slightly forced upward, and the knees and thighs are close to the upper body. After 5 seconds, they returned and repeated stretching about 20 times a day.

Leg lift

Lie on your back on the mat, tighten your abdomen and buttocks, straighten your legs and put your arms at your sides.

Tighten the abdomen and buttocks, slowly lift your legs until they are perpendicular to the ground, and then return after 5 seconds. After returning, you can't touch the ground with your legs, and then do the next lift. Repeat 20 times a day.

Kick after lying prone.

Prone posture, support your body with your hands and toes to ensure that your head, back, hips and legs are in a straight line.

Tighten the abdomen and buttocks, slowly stretch the right leg upward and backward until the muscles are slightly sour, keep it for 3 seconds and then return, and change the left leg to stretch the same. Repeat stretching 20 times a day.

Forward lunge

Keep your back straight and your legs relaxed. After adjusting your breathing, take a big step forward with your left leg, and then bend your knee slowly until your left thigh is parallel to the ground and your right knee is not bent. Hold for 5 seconds and then return. The right leg is also stretched, stretching about 20 times a day.

deep squat

Stand with your back straight and your legs slightly wider than your shoulders. Point your toes outside your body. Squat slowly until your thighs are parallel to the ground. When squatting, your legs and knees should also be forced to the outside of your body and return after 5 seconds. Repeat squats about 20 times a day.

Keep practicing the above five exercise methods to stretch hip muscles, and you will get obvious hip slimming effect after one month.