No one is born a goddess, but more is acquired efforts and changes in personal concepts and ideas! Sexy peach buttocks should be what every girl especially wants to have. After all, having such peach hips can make her more attractive, confident and courageous to face everything this summer! But wanting to have is not just fantasy, but more importantly, practice and action. Pour your perfect muscular figure into sweat and be your best self!
Your efforts don't have to be recognized by anyone, the most important thing is what kind of person you want to be! As a woman, love yourself and take care of yourself! Persistent efforts will make you more and more confident and proud! Sexy peach buttock is not to say that you have it, you can get it directly by daydreaming! After a period of time, you will find that your changes are amazing and you like it very much!
Side lying single leg ring: 20? four
Preparation posture: the body is lying on the yoga mat, the left side is lying on the yoga mat, and the right leg is folded over the left leg. Exercise process: the torso and lower body are 150? Left and right, the palm of the right hand is supported on the ground in front of the chest and abdomen, and the right leg is raised to about 45? Start turning around the hip 20 times counterclockwise, and then switch to the other side. Note: during exercise, the abdomen is tightened, the breathing is adjusted, and the legs turn around the center when turning.
Prone and hind legs up: 20? four
Preparation posture: the body is prone on the mat, and the four feet are supported on the yoga mat, so that the hands, arms and thighs are vertical to the ground and the body is parallel to the ground. Exercise process: first push the right leg to the left, lift it off the ground and straighten it, and at the same time lift the right leg to a position higher than the head, so that you will obviously feel the strength of the hip, and make the right leg move up and down to activate the gluteus maximus. Note: Try to keep your body stable, and at the same time tighten your core and feel the group force of gluteal muscles.
Leg lift on prone side: 20? four
Preparation posture: Four feet are supported on the yoga mat, the hands, arms and thighs are vertical to the ground, and the trunk and buttocks are parallel to the ground. Exercise process: the left leg is still, the right leg is raised and straightened to the right, and moves up and down, but the steps touch the ground. Note: the core is tightened, feel the force and contraction of gluteus maximus, pay attention to adjusting breathing, and then change to the other side.
Supine leg lifts: 20? four
Preparation posture: the body is lying on the yoga mat, and the angle between the upper body and the lower body is 150? First, lie on your side on the yoga mat, bend your left elbow on your ear, and naturally support your right hand on the ground in front of your lower abdomen. Exercise process: the left leg is still, the right leg is lifted straight away from the left leg and moved to the ceiling, so that the thigh is vertical to the ground, and then the calf is closed and returned to the starting position. Note: the core is tightened, the whole body should be stable, and at the same time feel the force of gluteus maximus.
Lie on your side and raise your straight legs: 20? four
Lying on the yoga mat, the angle between the upper body and the lower body is 150? The left hand is folded behind the head, and the right hand is naturally supported in front of the lower abdomen. Exercise process: the left leg is still, the right leg is lifted straight away from the left leg, and the feeling of right hip force is felt. The rhythm of fast rising and slow falling is around 80? That's enough. Note: Try to keep your body stable, tighten your core, feel the strength of gluteus maximus, and adjust your breathing and exercise rhythm.
Hip lift after prone: 20? four
Preparation posture: the body is prone on the yoga mat, and the hands, arms and thighs are vertically supported on the yoga mat, while keeping the upper back straight and the back parallel to the ground. Exercise process: the left leg is temporarily motionless. After lifting the right leg off the ground, straighten it and stop it parallel to the ground 1 s, then continue to lift it backwards and upwards, and feel the force of the gluteus maximus. Just change the side. Note: During exercise, the body should keep the upper body stable, tighten the core, adjust breathing, and feel the force and contraction of gluteus maximus.