Peach butt? Smile line? As many people begin to join the fitness industry, a new term gradually appears, especially for women who pursue their own health and beauty, they pay more and more attention to it. These two nouns mainly refer to the graceful curve of the buttocks. If she is called peach buttock by others, or there is a sexy smile line on his buttock, it is basically certain that her buttock line is soft and tortuous, and her buttock is generally quite round. Below, we will recommend four groups of simple and easy actions to exercise hip muscles. If you want sexy hips, these four movements must be added to your fitness plan.

The first action: flat support mountaineering run

Lie on the yoga mat, support your body with your hands and toes, keep your back straight and your abdomen tight; Lift your legs and bend your knees to climb the mountain, alternating your legs.

The second action: squat with an arrow.

The lunge squat is very suitable for student parties or office workers. In the training process, you should eat your upper body straight, keep your hands close to your sides, and try to keep your thighs and calves at right angles when lunging at the lowest point.

The third action: barbell squat

If you want to get your ass up, you must practice squat. Squat is the most effective exercise to stimulate hip muscles. Through barbell load, hip muscles can feel more stimulation of muscles. If a novice exercises for the first time, he can practice squat with his bare hands first. In barbell squat, it should be noted that the weight should not be too large, and in the process of hip squat, it should not be lower than the knee, and one knee joint is injured.

The fourth action: squat and lift your legs.

Put your hands on your chest naturally, with your feet apart and shoulder width apart. First squat down until your thighs are parallel to the ground, then get up and lift your left foot sideways. Do 20, and then change your right foot to do 20. When doing this, pay attention to the muscles on the outside of the hips and legs.

The last action: the elastic rope lifts the leg sideways.

First, put your legs together, keep your back straight and your hands rested on your hips. Lean forward slightly, tighten the abdomen, and put the tension rope above the knee joint; Lift one leg sideways at an angle of 30-60 degrees with the other leg, pause at the farthest point, feel the muscle stimulation of the gluteus medius, and then slowly lean back.