Hip lift that girls can't miss. Hip is a part that many girls care about. Many people want to have good-looking hips. Good-looking buttocks can be obtained through exercise. Let's share the hip-lifting exercise that girls can't miss.

Hip-lifting exercise that girls can't miss 1 1. Hip-lifting exercise, the first type of hip-lifting skills.

1, squat down

Step 1: Stand with your head held high.

Step 2: Make your feet shoulder width or slightly wider. Straighten your hand forward to help keep balance.

Step 3: Sit down, sit down, just like you are sitting in an imaginary chair. Keep your head forward. Your upper body bends forward. I didn't ask you to turn around, but let your lower back bow slightly and you fell.

Step 4: Lower, so that the thighs are parallel to the ground and the knees are at the ankles. Return to the heel according to the weight.

Step 5: Keep your body tense and push yourself back to the starting position through the heel.

Repeat for 20 seconds, then rest 10 seconds.

2. Knee height

Step 1: Stand on the mat, with the hips of both feet the same width.

Step 2: Lift one leg until your thigh is parallel to the ground.

Step 3: Lower and repeat with the other leg. It's like you jog for 20 seconds and then rest 10 seconds.

Step 3 exercise on the stairs

Climbing stairs can not only thin legs, but also lift hips. If you don't want to climb stairs, you can do it at home. Choose a stable chair that can support your own weight, stand in front of the chair, put your left foot on the center of gravity of the chair cushion, and lift your right leg when standing on the chair, with your calf and thigh at 90 degrees. Go back to the floor, land your feet gently, and repeat the action with the other leg. Repeat 15-20 group. The most important thing to do this hip lifting exercise is that the height of the steps should be enough, so as to exercise the hip muscles.

4. ski jumping

Step 1: Stand on the left side of the mat with both feet. In the liquid, move quickly, take a big step to the right, squat slightly, and bend the upper body at the waist. Balance your right foot and put your left foot behind your back. Swing your left arm in front of you to help keep your balance.

Step 2: In a quick movement, stride to your left, and your right arm and your right foot balance your left foot in front of and behind you.

Repeat these left and right jumps for 20 seconds, and then rest 10 seconds.

5. Bending motion

This action is relatively simple. Stand up straight, take a dumbbell with moderate weight in each hand, put your arms at your sides, bend your knees slightly, keep your arms straight, then lean forward and keep your back straight, then slowly return to the upright position, and keep your hands vertically downward. Repeat the action 12 times as a group, and repeat 3 groups once.

Second, the second kind of hip lifting skills-hip lifting secret recipe

1, eat more vegetables, fruits, fish and drink more water.

Pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body.

Corn oil, olive oil and sunflower oil all contain a lot of unsaturated fatty acids. Replacing animal fat with them can make you care about beauty and health.

Fish is not only lower in calories than meat, but also richer in protein, minerals, vitamins and DHA, which can promote metabolism and body fat consumption.

Water can remove metabolic waste and prevent swelling. Experts suggest drinking one or two liters of water a day, and only pure water! The so-called fruit water will make you unconsciously eat unnecessary additives.

2. Reduce the intake of animal fat.

In order to make hips firm and avoid sagging and sagging, the first principle of diet is to reduce the intake of animal fat.

Eating too much cream or cheese will not only make the blood tend to be acidic, make people tired easily, but also make fat accumulate in the lower body, leading to sagging buttocks. Therefore, it is best to take protein, such as soybeans, or low-calorie and nutritious seafood as the staple food.

Third, the third hip lifting skill-hip lifting life

1, practicing walking in the office.

Practicing walking is not using the strength of two legs, but focusing on the calf first, and then practicing walking with "all feet" and walking in a straight line, so that walking will be calm and not frivolous.

The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day.

2. striding on the way to and from work.

Commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to get in shape. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit, which is a bit of a doorway.

Hip-lifting exercise that girls can't miss II. Count the different hip lifts.

Hip lifting exercise rules 1

1, move and jump quickly.

Both fast exercise and jumping exercise help to lift the hips. The standard of practice is to mention the buttocks.

2, static movement squat

When you are busy at work, you might as well try to do some squat anytime and anywhere with a small amount of exercise:

1. For women who expand their hips, they can choose to squat. First of all, the feet are naturally opened, the distance from the heel to the outside of the shoulder is the same width, the hips are clamped hard, and the legs are slowly squatting above the knees.

2, women with sagging hips, it is best to choose the arrow step. Keep your feet in front of each other for 30 seconds, and then change your feet.

Hip-lifting exercise rule 2

1, with slimming products

With slimming cream, the effect will be better. Now massage with your perfect technique to make your hips more beautiful. Various high-tech fitness products have a good effect on firming skin, firming skin and improving hip lines.

2. Massage skills are very important.

This massage technique is very important after applying slimming cream. First, stick the palm of your hand on the thigh root, which is the starting position of massage, and then push the hip slowly and quickly, doing this for about 30 times.

Hip-lifting exercise rule 3

Because of long-term work, many people don't care about sitting posture, but what everyone doesn't know is that sitting posture affects the spine and the lines of the buttocks will be deformed. Poor sitting posture for a long time will cause poor blood circulation and insufficient oxygen supply. Teach you a good way to sit in a chair, only one-third of the front end of the chair, so that your body weight is all on your hips. If you persist for a long time, your hips will become more and more beautiful.

Hip-lifting exercise rule 4

This diet is also very important. The metabolism of cells in this body directly affects its weight, which easily leads to fat accumulation in smaller parts of the body, leading to fat accumulation in the legs. To solve this problem, we must reduce the intake of sodium, increase the intake of potassium, and eat more vegetables, fruits and brown rice, because these foods are rich in potassium, which helps to eliminate excess water in the body.