The focus of hip training is to train the strength of lower limbs, make them nervous, thus eliminating the fat at the root of thighs, making legs straighter and hips fuller. Here are some simple actions. Let's practice together.

1. Squatting

Standing posture, legs shoulder-width apart, toes slightly outward Zhang Kaicheng figure-eight. When inhaling, squat down with your thighs parallel to the ground, bend your arms on your chest, make a fist, exhale and get up, and restore your standing posture. Every five movements are a group and four groups are repeated.

Kneel down and lift your legs.

Kneeling posture, put your hands on the yoga mat, shoulder width apart, keep your spine straight, slowly lift your left leg, straighten it back, and support your body with the other leg to feel the strength of your hips. After one side is finished, adjust to neutral kneeling position and practice on the other side. Five cycles are a group, and four groups are repeated.

3. Massage Kaiziya after bathing, which can get very good results.

4. Hip bridge

Lie flat on the yoga mat, spread your legs shoulder-width, put your hands on your sides, palms down, use hip strength to push up, tighten your hips and feel the strength of your hip muscles. Every day 100.

5. Transverse lunge

The starting position is the same as squat. After standing, move your body to the left or right and feel your center of gravity move from one foot to the other. When doing this, try to move your hips back. One thing can't be ignored. You must focus on your hips, not your legs. About one action, five actions as a group, repeat four groups.

These movements are connected in a string and repeated 4-5 times a day, which can exercise the strength of lower limbs and abdomen, lift hips and slim waist.