The meat is stored on both sides of the ass, and it looks * * * wide and short! Take action quickly and spend some time doing the following five groups of exercises every day, which is not only very effective for improving the width of the prosthetic hip, but also makes the meat inside the thigh firmer!
5 strokes * * * narrow legs and slender legs 1. Lateral clamping opening and closing
Lie on your side, keep your upper body in a straight line, bend your knees 90 degrees, lift your legs with your hips, and always face each other with your feet. It can train the gluteus medius muscle to make the buttocks stronger.
Note: When the knee is raised, it will have a good effect to keep the body from shaking!
(One side can do it once 10- 12 times, and do 3 groups)
Step 2 kneel, bend your knees and lift your legs
Train the outer thighs, middle and small hips, improve the depressions on both sides of the hips, bend the knees 90 degrees, tighten the abdomen, push the hips and legs at the same time, and lift the air upward to make the hips contract, and be careful not to twist the hips. Three groups at a time, 1 group 10- 12 times. (Do both left and right)
The body is propped up to the side, and then the left foot is lifted and put down as a group, which can exercise the muscles on the side of the buttocks and make the thighs stronger.
Lie on your side and lift your legs.
Lie on your head, put your hands at your sides and breathe in. At this time, your other leg is raised and straightened. Slowly lift your legs slightly above your head, exhale, and keep your ankles still.
Note: If the leg is lifted too high, it will reduce the movement effect of the thigh. Everyone should find out the appropriate height that thigh muscles can feel.
4. Bridge type
Lie flat with your feet bent on the ground, put your hands at your sides, and lift your hips up, so that you can exercise the muscles behind your hips three times at a time. 1 0-12 times.
5. Draw a circle with one leg on one side
It is difficult for beginners to train the inner and outer thighs and reduce the fat in the big legs, but you can try. You can draw a circle on your side without opening your legs. Straighten your toes and draw a small circle. Feel the strength of the whole leg. Three groups at a time, 1 group 10- 12 times. (Do both left and right)