I believe many people have this problem: the lines of buttocks are not beautiful, and the buttocks are slack, which greatly affects people's overall image. This figure belongs to pear shape, thin on the top and fat on the bottom. The main feature of this figure is hip hypertrophy, which is the key part to determine whether a person's overall proportion looks good. In the contemporary concept, people with high hip line are better than those with low hip line. But pear shape is a figure with a low hip line, which is not only unsightly, but also short legs.

The following small series recommends three fitness exercises related to hip lifting, which can help you burn fat effectively, develop beautiful hip lines and play a role in lifting and tightening.

1, Operation Swan

Swan action is a kind of yoga action, which is put in the first place in hip training, because it can relax muscles and bones and stretch all parts of the body before formal hip training.

Standard action: bend the legs on both sides of your body, sit on the yoga mat, stick the other leg on the ground, straighten to the back of your body, make your hips sit straight, perpendicular to the ground, lean forward slightly, stretch your arms to the back of your body, inhale, stretch your back and exhale. Repeat this action for two groups.

2. Hip bridge action

This action is familiar to everyone. Then, Bian Xiao will introduce you to the essentials of standard movements.

Standard action: Let your body lie flat on the yoga mat, bend your legs at the wrist, open your arms, naturally put them at your sides, lift your abdominal muscles and hips until your head, shoulders and hips are in a straight line, and practice this action until you can keep breathing evenly.

3, clamping opening and closing action

This action is familiar to most people. The standard operation is as follows:

Standard action: put one side of your body on the yoga mat, and put your arms straight at your sides naturally. Keep all parts of the body in a straight line, keep the upper body still, make the hip muscles exert strength, lift the upper leg of the body when exhaling, and fall when inhaling. After completing a group, switch to the other side of your body.