As we all know, flat hips have a great influence on beauty. Skinny jeans, beach bikinis, elegant hip-wrapped skirts ... These clothes are absolutely not good with flat hips, but they are perfect with peach hips.
What is peach buttock? It is not difficult to understand through the literal meaning, that is, the hips shaped like peaches are round, tight and quite upturned. The advantages of peach buttock are obvious, so how to have the peach buttock that everyone wants to have? The next few tricks will teach you to walk slowly towards the peach butt step by step. Attack? .
Step. 1 gluteal bridge
Action point
Bend your knees and lie flat on the yoga mat, feet down, hands at your sides, palms down.
② Tighten the abdomen and buttocks, gently lift the buttocks off the ground, push them up, and then slowly put them down. Repeat many times.
15-20 times as a group, 3-5 groups every day.
Action description:
The distance between your legs should be as wide as your hips, and the distance should not be too big. When doing this action, the force point is on the buttocks, and the upper part of our back is relaxed, so we can't put too much pressure on the neck.
Step.2 Kneel and bend down to lift your legs.
Action points:
① Kneel on the yoga mat, with thighs and calves at 90 degrees, arms straight to support the upper body, arms and upper body at about 90 degrees, and eyes naturally look down at the yoga mat.
② Tighten the abdomen and straighten the back. Slowly lift your right foot until it is parallel to the ground. Don't lean, but keep your center of gravity. After the right foot completes 10 times, change the left foot.
About 10 times as a group, 3-5 groups a day.
Action description:
When we do this, we should always keep our back flat and always tighten our abdomen. This action can't be done too fast. Take your time and feel the contraction of your hips slowly.
Step.3 Kneel, bend over and kick.
Action points:
Bend your knees, put your legs on the yoga mat, and your thighs and calves are at 90 degrees; Straighten your arms, support your whole body, bend your elbows slightly, and naturally look down at the yoga mat.
② Tighten the abdomen and straighten the back. Lift your right leg slowly, and the feeling of pushing back will stay in the air for a short time, and then slowly put it down, which is 1 time. After the right leg is finished 10 times, change the left leg.
About 10 times as a group, 3-5 groups a day.
Action description:
When we push back, don't straighten our knees completely, but keep them slightly bent to avoid knee injury. When we do this, try not to stay too long when we land. After a short pause, we will continue the next kick.
Step.4 Push straight leg down and push back.
Action points:
① Do push-ups on the yoga mat, palms down, hands straight, and body supported by hands.
2 slowly lift your left foot, push it back, and then slowly put it down, so it is once; After unilateral 10 times, switch sides.
About 10 times as a group, 3-5 groups a day.
Action description:
When we do this action, don't collapse, we should always keep our abdomen closed, and when we lift our legs and push them back, we should pay attention to finding the feeling of making our hips exert strength instead of pushing our legs back stiffly.
I can't say, I'm busy, I have no time, it's too much trouble to go to the gym, and I don't want to exercise. That's it! These moves are designed to teach you to exercise easily at home. We often do it because the movements are simple, and then it is important to do it carelessly, train and persist. When doing movements, we must pay attention to finding the right action point to achieve the best training effect.