Fitness is good for physical and mental health, which can make our body more ideal and exercise stronger. If too much fat accumulates in the abdomen and buttocks, it will easily affect our figure. Abdominal lifting exercise can achieve the function of exercising abdominal muscles. Here are some abdominal exercises.

Some actions of abdomen and buttocks lifting 1 1, leg lifting.

The cold weather is no longer suitable for strong exercise, but the most basic leg lifts are still ok. Keep doing 100 leg lifts every day, which not only exercises the body but also achieves a good hip lift effect, and this kind of exercise is especially suitable for cold winter and can be easily completed at home.

2, often climb the stairs to maintain a perfect hip line.

According to the survey, girls in "Mountain City" have the most hips, because the terrain in Chongqing makes people climb mountains every day. Make up your mind that from now on, you must climb to work or go home every day. As long as there are stairs, don't be lazy to take the elevator. The perfect hip shape is shaped day by day.

It's a good time to exercise while watching TV and shape your hips.

One third of the hips are sitting on the sofa, watching TV and feeling the whole body, especially the hips. Try to keep this posture. I believe that after watching an episode of TV series, the muscles of the buttocks will be obviously improved.

4, do housework, plastic ass

Doing housework is an important way to exercise and reflect family life. When sweeping or mopping the floor, hold the handle of the broom or mop with both hands and stretch it as long as possible. In this way, the strength of the buttocks will naturally increase, and the strength of arm movement will also increase, which will make the buttocks shape better.

5. Wear high heels, lift your hips and abdomen.

Wearing high heels often can not only make women look taller, but also exercise their hips and tighten their abdominal muscles. According to American research, women who walk in high heels will unconsciously gather their hips and abdomen, thus effectively strengthening their hips and abdomen muscles. MM who wants to lose weight can walk slowly in high heels for 30 minutes every day, which will have unexpected effects.

Some exercises of lifting abdomen and buttocks II. Action 1: Squat.

Friends who exercise regularly must be very familiar with squats. Hard pulling and bench pressing are called three important movements of fitness. Squats are more popular because they are less difficult. Squat with correct posture can not only help us improve the strength of lower limbs, but also help us to tuck in the abdomen and lift the buttocks and exercise the muscles of the waist, abdomen and buttocks. Therefore, when doing squats, we must pay attention to the accuracy of the movements. When doing squats, the thighs and calves are at right angles, and the knees should not exceed the toes.

Action 2: Load-bearing hip bridge

Hip bridge is a very effective hip muscle exercise. If you add weight to the gluteal bridge at the same time, you can also have a good abdominal reduction effect. When making a weight-bearing hip bridge, you should lie on your back, the distance between your feet is shoulder width, and the load should not be too large. Then, with the help of the hip muscles, we can arch our bodies up and then fall down slowly, and so on.

Action 3: reverse belly roll

Many people think that doing reverse belly roll is to better exercise the muscles below the abdomen. In fact, this action can also exercise the muscles of the buttocks, which is a good choice for people who want to achieve the effect of abdomen and buttocks. It should be noted that in the process of reverse belly rolling, the angle of the lower abdomen and legs should not change with the rolling, and the movement does not need to be done too fast, so as to avoid the situation of borrowing power, so that the abdomen can not be well exercised.

Some exercises of abdomen and buttocks lifting 3 Find a dumbbell, pay attention to the moderate weight, and be able to challenge yourself, but don't strain your muscles too much. The appropriate weight of dumbbells is 3 to 5 kg at first, and then it can be gradually increased to 6 to 20 kg.

At first, each group does 8 to 12 times, and then gradually increases the intensity and prolongs the action time of each group, which is much better than simply increasing the action times of each group.

This group of actions is done two or three times a week, once every other day.

You can change the difficulty of action according to your physical condition. According to the recommended moves, you can slightly reduce or increase the difficulty and find the most suitable way.

Lean forward:

Feet apart and hip width apart, toes forward, hands on hips. Feet one behind the other, pointing to twelve o'clock like the hour hand and minute hand of a clock. Keep your back straight, chest out and abdomen in, your upper body lean forward slightly, your right foot stretch forward, your hips pull back, and try not to focus on your bent knees. Tighten your hips, then return to the standing position and stand with your feet relaxed and parallel.

The body also leans down, and the right foot extends to the side, which is the same as the clockwise pointing to three o'clock. Tighten your hips, then return to the standing position and stand with your feet relaxed and parallel. Repeat these two movements, then change your left foot and share the points.

Safety instructions: If you feel your knee is tight, don't pull the other foot too far to avoid pulling it.

Action points: Be careful not to lean forward too much. Don't put your back in a horizontal posture with the ground, but hold your chest out so that your back forms a certain angle with the ground.

Squat:

Lift the dumbbell over your shoulders with both hands, palms up, feet apart beyond shoulder width, and toes naturally point to the side. Stand up straight and tighten your back ribs.

Action points: The longer the feet, the greater the distance between the feet, in order to achieve better results.

Squat down with your feet in a stance of horse stance. Press your hands outward, straighten your chest forward and tighten your hips. Hold for a while, then return to the standing position.

Safety instructions: the back must be straight, and the waist should not bend forward.

Error-prone: bent knees.

Action essentials: Knees and toes point in the same direction when squatting. If your knees are bent or shaking, slow down to keep your balance.

Lie flat:

Lie flat on the mat, and put a towel rolled into a round shaft under your body near your hips to make your body form a certain angle with the ground. If the towel on your back makes you uncomfortable, fold it to the minimum to achieve the most comfortable state possible. Hands under your head. Keep your head up, your strength and your back a few inches from the ground, but be careful not to bend your strength forward. Luck makes the muscles of the whole body tense. Keep this position still and feel your abdomen tighten. Then the force moves forward, bringing the lower jaw into contact with the force. Keep breathing normally, keep this posture for 5 to 10 seconds, and then gradually extend the time for one minute at a time.

Action essentials: The key is to keep your posture, and don't stretch your bones to make a sound.

Then turn your body to one side and replace your hands with your abdomen. Keep this posture still, breathe normally for 5 to 10 minutes, then return to the original position flat, relax for two or three breaths, and repeat the above actions.