You can't stand up while sitting, but running can shape your ass.
How to get your ass up
First of all, you should realize what causes the hips not to sag:
The landlord should always sit in his work or life ~
This will easily lead to fat accumulation in the waist, and the buttocks will not become warped and drooped ~
So if you want to lift your hips, first of all, don't sit when you can stand ~
It's okay. Do as much exercise as possible to get enough exercise for your hips and waist.
Then before going to bed, cooperate with Kaiziya to smear her hips and do some * * * ~
This kind of ass-lifting will get twice the result with half the effort, come on ~
How to make a butt if you don't sit upright and your hips don't become warped?
Try to * * * while exercising ~
Exercise method:
1: Stand with your feet together.
2. Lift your left leg and kick it to the left. Keep your upper body still.
3: Change legs and kick right leg. Repeat 15 times.
* * * Method:
1: Knead the muscles behind the thighs with Kai Zi's hands and fingers before going to bed.
2. Knead and squeeze the hip muscles repeatedly with the palm from top to bottom.
This is also the most effective butt joint method I personally feel, and I hope it can help you ~
Can you practice ass-lifting in this position?
Stick to the wall
If you want to have a perfect ass, changing your standing posture and walking posture is the first task. Stick to the wall 15-20 minutes every day, with feet together, hips clamped, waist and abdomen straight, so that the head, shoulders, hips and heels are in a straight line. Long-term persistence will help to correct your walking posture and standing posture, give people a sense of self-confidence and improve the tightness of your hips.
Sit straight.
It's hard to go to work and study. Many people like to lie on the chair and lie prone on the table, which will only make their body shape slowly out of shape, and their hips will be loose and swollen. If you want to practice your hips, it is equally important to change their sitting posture. When sitting in a chair, please keep your back straight, tuck in your abdomen, blow your head and chest, and look straight ahead.
Press your waist and do lifts.
Want to have hips, in addition to doing leg exercises, it is also very important to do waist and abdomen exercises, and lift the hip muscles from the top to prevent fat sagging. Keep your feet together and straight, raise your hands straight over your ears, take your hips as a turning point, and your upper body and legs are at 90 degrees. Hold the wall or the table and do the pressing exercises.
How to get your ass up?
Kick it back Hold the wall with both hands, with one leg as the center of gravity to support the ground and the other leg as far back as possible. Advanced edition: push-ups, knees, hind legs.
Side kick. Hold the wall with both hands, with one leg supporting the ground as the center of gravity and the other leg kicking backwards. Advanced version: push-ups, knees bent, back kicks.
Lie flat on the ground and spread a yoga blanket on the ground. Put your arms on your forehead and your head on your arms. Then the legs and shoulders are separated. Then lift it up, and your legs must be straight. 20 cm tall, legs together. Practice repeatedly.
Lie on your back and blow on your hips. Relax your hands on your sides and support your waist with hip strength to leave the bed.
MM who doesn't want to exercise with essential oil can do it now. It can be simpler. The key is to see if you can stick to it. I hope I can help you.
Where's the ass? It's ugly. How could it not be?
Man or woman?
Can butt bump be practiced?
For reference, sit on the floor with your legs together and straight.
Put your hands behind your hips and raise your body in a straight line. Keep this position as long as possible. You can obviously feel the muscles of your hips exerting force. Then slowly return to the sitting position. Repeat this action for 3 times in each group, 15 times.
Of course, if you think this kind of ass-butting method is hard, you can also do it directly.
A relatively simple and convenient way to lift your hips, I hope I can help you!
How to get your ass up
Don't be too pessimistic.
In reality, many people don't pay attention to the details of life.
Often sedentary, it is common to have a small ass like you, or not become warped.
Tell you the solution:
Before going to bed, cooperate with Kaiziya to repeatedly knead and squeeze the hip muscles with the palm from top to bottom.
This long-term persistence will have the effect of ass-lifting, come on ~
Is there any way to train your ass?
Stick to the wall
If you want to have a perfect ass, changing your standing posture and walking posture is the first task. Stick to the wall 15-20 minutes every day, with feet together, hips clamped, waist and abdomen straight, so that the head, shoulders, hips and heels are in a straight line. Long-term persistence will help to correct your walking posture and standing posture, give people a sense of self-confidence and improve the tightness of your hips.
Sit straight.
It's hard to go to work and study. Many people like to lie on the chair and lie prone on the table, which will only make their body shape slowly out of shape, and their hips will be loose and swollen. If you want to practice your hips, it is equally important to change their sitting posture. When sitting in a chair, please keep your back straight, tuck in your abdomen, blow your head and chest, and look straight ahead.
Press your waist and do lifts.
Want to have hips, in addition to doing leg exercises, it is also very important to do waist and abdomen exercises, and lift the hip muscles from the top to prevent fat sagging. Keep your feet together and straight, raise your hands straight over your ears, take your hips as a turning point, and your upper body and legs are at 90 degrees. Hold the wall or the table and do the pressing exercises.
Blow your legs before going to bed.
Doing leg-blowing exercise while sleeping can not only thin legs, but also improve the tightness of hip muscles through leg-blowing exercise. Find an open space indoors and do leg-blowing exercises 10 times or more. Lie on your side on the bed, or on the sofa or carpet, and tap your side legs, each for more than 10 times. It is recommended to do the above leg slapping exercise every day, which can better shape the hip curve.
Insist on doing sports
Besides the shaping exercises mentioned above, you should also do proper exercise every day. Only by maintaining a balanced body proportion through exercise can you better show your S-shaped figure. Having a perfect body is not a dream. Insist on regular exercise, which can be indoor yoga, dancing, running, swimming ... the perfect body proportion, which is also one of the necessary conditions for having ass.
Can sitting or sleeping position at ordinary times lead to excessive hips?
Research and practice show that by doing various weight-loss exercises, you can quickly change your body shape and make your body healthier and younger. The following is the method of hip weight loss exercise for your reference. Friends who need to lose weight, maybe this is just right for you!
Exercise 1: Hold a fixed object with your hand, tie a sandbag or other objects (with self-determined weight) at the ankle joint, and stretch the hind legs alternately at a certain rhythm. Practice, do four eight-beat exercises at a time.
Exercise 2: Lie on your side, put your hands under your head, keep your legs straight, toes outward, and keep your arms still for 1-2 minutes, then turn your other leg to 180 degrees and do the same action, and repeat twice for each leg.
Exercise 3: kneel down, hold your hands on the ground, blow your head and hold your chest out, and cross your legs? To the extreme, do four eight beats at a time.
Exercise 4: Raise your back, put your hands on your sides, bend your legs and hips, and do hip lifting exercises according to a certain rhythm. Do two sets of four eight beats at a time.
Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four eight beats at a time. (From: Weight Loss Fitness)
* * * waist and hip weight loss method
This is a series of continuous techniques, and the early weight loss effect of waist and buttocks is the best. Doing this exercise after childbirth will restore your body shape faster.
(1) Kick the leg and lift the hip: Lie on your back * * *, push the heel hard and lift the hip at the same time, relax after 2 seconds, then kick and lift the hip to relax, and go back and forth for 20 times. It can shrink hip plate and exercise hip and leg fat.
(2) Stretch the lower limbs: lie prone and lift the lower limbs alternately to the maximum, * * * about 20 -30 times. You can cite meat and sports fat.
(3) Hold * * *: Lie prone * * *, with the thumb pointing to the index finger and middle finger, and hold the fat parts on both sides of the buttocks for 2 minutes. It can accelerate subcutaneous tissue metabolism and dissolve fat.
(4) Rub * * *: Lie on your stomach * * * and rub your hips with your palms for 2 minutes (without clothes). It can tighten the panel and disperse the fat.
(5) Kneading the waist: prone * * *, cut your hands into fists, and knead the soft tissues on both sides of the lumbar spine with the raised part of the metacarpal joint to relax the subcutaneous fat.
(6) Lift air and waist: stand * * *, put your hands into your waist, inhale and waist, and push your hands inward 1 -2 minutes. It is intended to transform fat and exercise waist tissue.
(7) Waist-buttock punching: stand * * *, hold your hands in an empty fist shape, and punch your waist and buttock properly for 2 minutes, which can speed up the substitution. This is a series of continuous techniques, which have the best effect in the early stage of waist and hip weight loss. Doing this exercise after childbirth will restore your body shape faster.
(8) Jumping exercise: standing * * *, hands drooping, chest stretching, jumping in place 1 min, which can shake muscle groups and differentiate fat.
Best hip exercise posture
Stand on one foot and grab the ankle. This stretching posture will not offset the effect of abdominal exercise to some extent while shaping the hip curve.
Exercise:
Stand with your right side leaning against a chair or wall to keep your balance. Blow with your left foot and grab your ankle with your left hand. Keep your body balanced, lift your left hip, and then put your knees together for 30 seconds. Repeat twice on each leg.
Wrong hip exercises:
There is no principle to twist the buttocks, which is easy to cause physical strain.
Help you repair hip and leg lines.
Have you seen the beach girl in the movie? Does the solid hip and thigh lines make you feel excited? Maybe you are not fat, but the hip lines are not obvious, and you don't feel three-dimensional, let alone sexy. Want to help yourself create attractive hip lines? The method is like this ~ this is a special sculpture of hip and leg lines. In addition to decorating lines, you can also exercise your lower abdomen ~ come and do it! (Hip and leg line shaping exercises)
1. Prepare a chair (tables and chairs can be used at ordinary times)
2. Hold your waist with your hands, tuck in your abdomen and straighten your waist, relax your shoulders and sit upright.
3. The body leans forward and bends down, and the chest leans forward to effectively stretch the trunk.
4. Stand up straight with your legs, your back straight, and tuck in your abdomen and lift your hips.
5. The left leg and the left hip are raised at the same time, which can help the hips and legs contract.
6. Put it down after counting to 3, and change legs to do the same action.
7. Squat on the chair (suspended), keep your hips slightly forward, support with waist and abdomen strength, and slowly count to 5.
8. You can do it 20 times at a time, or you can choose according to your ability.
Farewell to the era of fat hips and thick legs
Thick waist, fat hips and thick legs make many women miserable. Insist on doing some targeted exercises, which can not only make hips strong, waist strong and thigh muscles strong, but also reduce fat and promote health. Beautiful waist movement-stand with your legs apart, hold your head with your hands, turn your waist around, turn left first and then right, alternately. Can make the waist and abdomen muscles and spinal joints get exercise, increase the flexibility of the spine, and eliminate the figure. ......