Sometimes I feel that my hips are not as strong as before and my pelvis is getting wider and wider. At this time, I want to lift my hips. In addition, there is a small concept that everyone needs to know. It's not just about practicing your ass. If you don't have muscles on your legs, you can't weigh two butts! So every movement in the article is actually brought to the thigh, and two movements are advanced versions.
The first trick: lie flat and lift your hips.
In addition to the hips, you can also train the muscles on the front side of the thigh.
What about sagging hips? Find a good place to lie down, spread your feet about shoulder width, hold your hands on the ground, raise your hips, meditate 15 seconds (adjusted according to your personal ability), and then slowly lower your body, doing it 6 times at a time.
Do you feel your hips squeezed after propping up your body? Remember to pinch your ass when you do this.
The second trick: lie down and raise your hands and feet.
Can exercise hip+back muscles.
Lie on your back, spread your hands and feet about shoulder width, lift your hands and feet together, count to 10 second, then slowly put them down, and do it six times at a time.
The third measure (advanced): elbow support
This action is aimed at the whole body sculpture.
The elbow is perpendicular to the shoulder. Hold up your whole body with elbows and toes, tuck in your abdomen and straighten your waist. Don't fall. Stay 10~30 seconds, repeat 3-5 times. This action is extremely tiring! But I feel a sense of accomplishment when I finish, so push this action! Must learn!
Although it is an advanced version, everyone can definitely do it, and the stay time can be controlled and gradually increased. When propping up, the body should be in a straight line, and the neck down or up is not good for the spine.
Have you noticed that I am slowly getting up from the ground ~
The fourth measure: lift your legs and clamp your hips.
Put your hands and knees on the ground, pull apart about shoulder width, keep your head in a natural straight line like a spine, lift your legs and hold your hips, and stay in the air for 10-30 seconds, with one foot * * * 3-6 times.
The fifth move (advanced): Squat (flat fart must be done)
You can train thighs, hips and core muscles, and your hips should be upturned and concentrated, that is, you can do squats. If you are a person without butt meat (so-called flat body), you can practice the thickness through this action!
Put your hands flat, spread your feet about shoulder width, squat slowly, hold your chest out, and your knees should not exceed your knees. Squat back 10-20 seconds, 3-5 times at a time.
Don't hunch over in the squat posture, don't let your knees exceed your toes, and squat in the back posture. If you continue to do it for a while, you will find that your hips are stronger than before. You have to do it seriously to feel this way. How low should I squat? I am used to squatting to a position where I want to fall backwards but I can hold on, and then stop. If you don't know how low to squat, it is recommended to ask a fitness instructor.
What about sagging hips? Seriously, I think all girls should do this. If they have a well-proportioned figure and strong and concentrated hips, they will be seen by more people when they go out in shorts, and of course they will feel a sense of accomplishment. More importantly, who doesn't want a healthy body?