People who exercise regularly know that it is not a good thing to sit and practice ass-lifting, because sitting often will flatten the buttocks and lose their original elasticity. Therefore, female friends who want to practice ass-butting in daily life must remember not to sit all the time. Even at work, they should take time out to walk more, stretch their legs and let the blood in their hips circulate more, which will help to practice ass-butting.

2

Hip clamp

Bian Xiao studied yoga for a while before, just like the teacher taught me to practice pp, the most effective way is to pinch my hips 50 times a day. Hip-clamping means that your feet stand in a straight line, and then your hips forcibly clamp two hips continuously, so that you can feel the power of your hips coming together. This is a very effective method. It will take effect soon.

three

Back kick

In addition, one of the most popular ways in various sports now is the back kick. When standing on both feet, one of the legs is forcibly lifted backward, and you can feel the strength of the hips extending upward. Regular hind leg lifting can effectively stretch the muscles of our buttocks and make them elastic.

four

Side kick

Kicking with the back has the same effect as kicking with the side. Similarly, when standing on both feet, one leg is kicked out to the side, and through strong stretching, the muscles on both sides of the buttocks are exercised, the elasticity is enhanced, the strength of the buttocks is strengthened, and the buttocks look plump and powerful.

five

Transverse lunge

Side lunge is one of the ways recommended by many fitness teachers. The exerciser takes a semi-squat posture, and then stretches one leg forward into an arch. This action is very tiring. If you do the right posture, your legs will feel sour. When you feel this way, it means that the effect has been achieved.

six

Lie on your back and lift your hips.

Hip lifting is a kind of exercise that we can do when we lie on our back, that is, when we lie on our back, we lift our hips off the bed or the ground forcibly, so that the waist and hips can be stretched to the greatest extent, and the legs can be well exercised to some extent. So this kind of exercise is a good exercise method when you lie lazily in bed.

seven

aerobic exercise

In addition to some special fitness exercises, aerobic exercise is also very helpful for hip exercise. What we often do is running, climbing stairs frequently and taking elevators as little as possible, which can make our legs get effective exercise. The point is not to be lazy, it is effective to move.

eight

pay attention to the diet

Diet is also very important in the process of practicing ass-lifting. Be careful not to eat anything too fishy and spicy, especially in summer. It's best to eat more light food, so that the regulation of the body can be effective soon, and a good physical condition will give full play to the best level of exercise. So eat more light ingredients.