Flat hips can be tilted. Many people's flat hips are caused by bad living habits, so they can tilt up through exercise.

Now most of the work is sitting, thin and beautiful, and then the disadvantages of sedentary are more and more. For girls, the harm is even greater. Sitting for a long time will flatten the buttocks and accumulate fat. However, hip exercise is relatively easy, as long as you can practice for several months through corresponding exercise, charming hips!

How to practice flat buttocks?

1, tuck your legs and squat.

Squat with your legs open, bend your knees, lower your hips, put your hands firmly on your chest, then keep your toes squatting and jump your feet repeatedly.

Step 2 lift weights

Stand with your feet together, grab a dumbbell weighing about 10- 15 Jin with both hands, and pull it up from your ankle to your thigh. This action keeps the hips tense and increases the stability of the lower limbs. Even if you wear high heels, you can remain stable.

3. Rainbow Bridge touches the ground

Get down on the ground, with your hands on the ground and one knee on tiptoe. The other foot swings back and forth around the hips and touches the ground. Be sure to keep your shoulders, wrists and back straight, so as to put pressure on your hips and make them lean.

Step 4 Squat and jump

Spread your feet naturally. When you jump, you should squat down first and then put your hands up. If you want to jump into the sky, generally jump, first touch the ground with your toes, and then jump after your heels touch the ground completely.

Step 5 stab

One foot forward, squat down in a bow and arrow, and then change the other foot forward in a bow and arrow, paying attention to keeping your knees bent 90 degrees.

Step 6 kick back

Put your hands on the ground, with one leg touching the ground from knee to toe and the other kicking upward. Keep your knees at 90 degrees. If you are used to fitness, you'd better prevent a dumbbell from trying at the knee socket.

7. One-legged bridge type

First, lie flat on the ground with your back close to the ground. Then, put your hands on both sides of your body to support the ground, one heel to support your body, and the other leg to straighten up. If you can't lift your body, you can ask someone to support your waist from the side.

Causes of flat buttock formation

1: sedentary

Office workers sit and work for eight hours every day. After sitting for a long time, of course, their asses become wide and big.

At the moment, you may be sitting on the sofa, crossing your legs and reading this article. Whether at home or in the office, if you sit with your legs crossed all day, it will hinder the blood and lymphatic circulation in your legs and lead to edema in your lower body. If edema care is not done well, such as massage, the veins of lower limbs will gradually protrude, which will seriously affect the circulation of lower body, leading to fat thickening and even muscle stiffness.

3. The pants are not the right size.

Tight clothes such as tight jeans and corsets, and even sexy clothes such as mini skirts and sleeveless shirts will make the lower body fat. Because too tight clothes will hinder the normal activities of the legs, but also hinder the blood circulation of the waist and legs; Short skirts can make your legs catch cold, and also affect blood circulation, leading to fat accumulation. Too much underwear will make the buttocks droop and swell due to lack of sufficient support, while too small or too tight underwear will squeeze out fat and the buttocks will inevitably deform.

4. Standing for a long time

Some people need to stand for a long time because of their work (such as salespeople), and their calf muscles become very strong over time, which even affects their appearance. In addition, incorrect exercise or standing for a long time leads to edema of radish legs or calves.

5. The diet is high in calories and heavy in taste.

Most people with obese legs don't pay attention to diet. They not only like to eat high-calorie desserts and fried foods, but also get used to sitting after eating. Slowly, the buttocks and thighs began to accumulate fat. In addition, some people are addicted to heavy food, and excessive salt intake can also cause leg edema.

6. Estrogen secretion disorder Bad habits make you fat.

Estrogen, which makes you exude feminine charm, is the chief culprit in making the lower body fat. Hungry, eating diet pills indiscriminately, unintended pregnancy, etc. , will make estrogen secretion disorder, leading to abdominal and thigh fat accumulation, the lower body is getting fatter and fatter.