Too big or drooping hips will make your figure bloated. The following set of simple aerobics will completely help you get rid of this embarrassing situation. Roll your ass 1. Lie flat on your back, keep your knees close to your chest, keep your hands flat, keep your shoulders close to the ground, slowly turn your hips to the right, try to keep your knees close to the ground and turn your head to the left. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days. 2. Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times. Lift your legs back 1. Lie on your stomach with your hands flat on your sides and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles. 2. Toe forward and lift your right leg about 15cm off the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times. Kick the calf 1. Lie prone, bend your arms, and keep your palms level with your shoulders. At the same time, the palms and arms are pressed down on the mat, so that the legs are off the ground at the same time, 65,438+05 cm. 2. Keep breathing. Contraction of hip muscles, kicking like swimming. 50 times for each leg, gradually increasing to 100 times. Kneel and kick 65,438+0. Kneel with your hands and feet, with the distance between your hands equal to your shoulders. Knees are 20 "30 cm apart. Right foot. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times. Bend down and kneel 1. Kneel on your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead. 2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times. Compress the hips 1. Kneel down, hang down your hands and touch your thighs with your palms. 2. inhale. Keep your body in a straight line with your thighs and press your hip muscles with your palms. Bend back and hold the position for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times. Gluteal muscles and buttocks are an important but often neglected muscle part in bodybuilding training. The reason is simple: it is not easy to see yourself clearly! This does not mean that we can not pay attention to the training of gluteal muscles, because it plays a connecting role between the back and legs when showing the back. Whether the gluteal muscles are strong or not can be seen by others! The main training methods of gluteal muscles are related to the back and thighs, such as squat and hard pull. But there are also some special exercises that can be used to sculpt hip muscles. The following exercises can be used alone or as an aid to squats. 1. Lie on your back, lift your hips with one leg, bend your right leg, and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times. 2. Bend your knees, lift your legs, put your hands and knees on the ground, and your knees are 90 degrees. The movement starts with one leg lifting, the heel is vertical upward, but the angle of the knee joint remains unchanged. When the thigh is lifted to the highest point, it is just parallel to the ground. Don't walk too fast. Tighten your gluteus muscles. 3 groups on each side, 20 times in each group. 3. Bend over and bend your legs to carry the load. Practice on both hands and knees. 2. Tie sandbags to your ankles (be careful not to be overweight). First straighten one leg back, about parallel to the ground, and then bend your knees 90 degrees. Repeat after repair. 3 groups in each group, 20 times in each group: always pay attention to the control of the action and don't throw it. 4. Squat jumping is basically the same as weight-bearing squat, which increases explosive power: feet are shoulder-width apart and arms are held on the chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and hip tightening. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced. 5. Narrow standing distance: the standing distance of both feet under load is 10-20cm. Two hand-held dumbbells (weight varies from person to person). Squat down until your thighs are parallel to the ground, and then stand up hard. Keep your upper body upright in action: don't lean forward. 8- 10 times in each group, 3 groups. 6. After standing with weight, stand with your legs against the wall, lean forward slightly, and hold the wall with your hands. The sandbag is tied to the ankle and the heel is slightly raised. At the beginning of the action, the body's center of gravity shifts to the support leg, and the action leg kicks back slowly and forcefully, and the knee joint can be slightly bent. Kick until you can't go backwards. Hold on for a few seconds, then recover. 3 groups on each side, each group is about 10 times. These exercises are only for exercisers to choose, you don't have to do them all at once. It can be arranged after big muscle exercise. Step 1: Stand up straight, try to keep straight, put your hands on the back of the chair or lean against the wall. Step 2: straighten your left foot and open your right foot outward. Step 3: slowly lift your right leg as far back as possible, preferably stop at the highest point for five seconds, and then slowly lower your right leg. Step 4: Change feet after a certain number of times. This action can eliminate the fat on the upper part of the buttocks, tighten the muscles of the buttocks, and reduce the fat between the buttocks and the lower back. When doing leg lifting, you should not lean forward or deform because of leg lifting, and your knees should not bend. When holding the chair back or leaning against the wall with both hands, you can't completely concentrate on the chair or the wall, you can only lean against it gently. It is best to do this group of exercises six to eight times without interruption, then do it on the other foot, have a rest, and repeat a cycle with the left and right feet.