Do you know any aerobics moves to practice your ass? In life, many women go to the gym in order to have a perfect figure. Among them, many girls want to practice charming ass for themselves. In fact, butt bump can be practiced through aerobics. Here are some aerobics moves that can practice ass, and friends in need will collect them quickly.

You can practice street dance aerobics 1 you can practice street dance aerobics.

The first type:

Keep your feet shoulder-width apart and put your hands at your sides. Raise your right knee until your thighs are flush with the ground, and raise your hands above your head together. Hold for 5 seconds, then slowly lower your right foot and let it lunge forward. Take back your left foot and return to Keith's position. This is a complete action. Do 10- 12 times on each leg.

This action can not only exercise the abdomen and legs, but also thin the arms.

The second type:

Put two 5- 15-pound dumbbells on your hips, put your right foot on the steps, and bend your knees 90 degrees. From this position, step forward with your left foot, put it on the steps, and squat for 2 seconds. Stand up and go back to where you started. Repeat the exercise on the other leg, and each leg does the action of 10- 12.

This action can thin legs and abdomen.

The third type:

Lie prone on the bench with your legs hanging on the edge of the bench. Push your abdomen and lift your legs until your body is in line. Hold for 5 seconds, then slowly lower your legs. Do 10- 15 times.

This action can exercise the waist, hips and legs.

If you insist on doing it 2-3 times a week in discontinuous days, combined with a reasonable diet, the lower body will slim down, and it is no problem to wear tight pants. Success belongs to the persevering. You might as well try.

The fourth type:

Sit on the ground with your feet straight, your back tilted, your elbows supported, and your hands akimbo. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.

This action can not only abdomen, but also stovepipe.

The fifth type:

Pick up a 5- 15 pound dumbbell with both hands, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost flush with the ground and your dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs.

This action can wipe out the fat in the abdomen, waist, buttocks and legs.

The sixth kind:

Open your legs 45 degrees outward, your feet are wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10.

This action is good for losing weight in the abdomen and legs.

The seventh kind:

Feet apart, shoulder width apart, lift two dumbbells weighing 5- 15 Jin, put them on the shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground. Hold for 5 seconds, and then return to the initial state. This is a complete action. Do this action 8 to 10 times.

In addition to the lower body, the upper body has also been exercised.

Exercise 2, you can practice your ass and shape the movements of four asses.

1, supine hip lift

Action process: lie on your back on the mat, bend your legs, put your hands on your sides and put your feet flat on the mat. Push your heels hard, slowly lift your hips, and then slowly lower them to the starting position. The lifting height can be gradually increased. If you need to increase the difficulty, you can practice on one foot.

2, prone shoulders.

Action process: prone on the mat, arms straight forward. Slowly lift your upper body to the highest point, slightly raise your head, and then slowly lower it to the starting position. Keep your abdomen and below close to the mat, and don't suddenly exert yourself.

3, prone arms and legs up

Action process: prone on the mat, legs straight, arms straight. Slowly raise your right arm and left leg to the highest point, slightly raise your head, and then slowly lower it to the starting position. Then switch to the left arm and right leg. The lifting height can be gradually increased, and exhale when you go up.

4. Lift your legs with your hands and knees.

Action process: kneel on the mat and support the ground with both hands. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up.