For female friends, slimming and beauty are only very important things. Having slender thighs and upturned hips is what every female friend is very eager for. How much do you know about leg and hip yoga? It is estimated that few people know. Below, I will give you a detailed introduction to the yoga trick of beautiful legs and buttocks, hoping to help you.

1, leg and butt yoga

Lateral lower body exercise

1, lying on the right side of your body, with your right arm straight and palm down, and your head resting on your right arm; Put your left hand on your chest to support your body;

2. Raise the left leg to be higher than the hip height, keep the toes straight, and keep the movement 15 seconds;

3, the right leg is raised to the legs together, and the legs are suspended; Then the right leg slowly falls back to the ground;

4, the body recovers, and then repeats the action in the opposite direction.

Supine lower body exercise

1. Lie on your back with your hands close to your thighs; Legs together evenly, and then Li Yong slowly lifted his legs with waist and abdomen strength;

2. Raise your legs at 90 degrees to your body and keep the above action 15 seconds;

3, then bend your knees, your thighs are close to your chest, and your soles are facing the ceiling;

4. Slowly lift your legs and resume lying flat; Repeat this action.

Warrior lunge practice

1. First, let the soldiers stand in a lunge, with their left legs forward and their knees bent about 90 degrees;

2. Keep your arms straight forward and parallel to your shoulders;

3. Close your left foot to the inner edge of your right foot behind you, and straighten your arms over your head;

4, physical recovery, the right side can be repeated.

Bend your knees and lift your legs

1, bend your right leg forward 90 degrees and curtsy.

2. Put your hands on the outside of your right thigh and turn right at your waist and abdomen.

3. Keep the above posture 15 seconds; Restore your body and repeat the action in a different direction.

2. Practice your hips.

(1) First of all, of course, it is to warm up. The focus of hip exercise is still on the movement of lower limb muscles. Climbing stairs is the first choice for warm-up, which can not only warm up, but also stimulate hip muscles. Then fully stretch and massage the target muscles.

(2) Dumbbell step: After the front foot is taken out, squat vertically, hold out your chest, and avoid the front legs from leaning inward and outward. Be careful not to use your legs to help you feel the contraction of your gluteal muscles. Alternate left and right, one group until exhausted. Rest for 5 minutes and stretch and massage related muscles.

(3) Squat into a group. Don't squat too fast or too low, otherwise it is easy to damage joints such as knees and ankles. The back should be straight, and the gluteal muscles should exert strength. One group should be exhausted. Choose a dumbbell that suits your weight. The deeper you squat, the more vital capacity you need and the stronger your heart function. Squat is also a good exercise for leg muscles and cardiopulmonary function. Rest for 5 minutes and stretch and massage related muscles.

(4) In the gluteal bridge group, the distance between the feet is slightly larger than the shoulder width, and the hips are forced upward, with the shoulders and upper back as a fulcrum, the feet as another fulcrum, and the hips are lifted upward. During the whole process, the feet, shoulders, upper back and arms remained still, and the calves could not move actively. One group was exhausted. Rest for 5 minutes and stretch and massage related muscles.

(5) A group of hind legs are raised. When one leg is lifted backward, the feet are hooked and the gluteal muscles are tightened. One group was exhausted. Rest for 5 minutes and stretch and massage related muscles.

(6) Side leg lifts. The back of the head, shoulders, hips and heels of the whole movement should be kept on a plane and the body shape should be a straight line. Lift your legs, pay attention to tighten your toes, move slowly, and feel the strength of your gluteal muscles. One group was exhausted. Rest for 5 minutes and stretch and massage related muscles.

(7) Finally, fully stretch to help shape muscle lines. This set of movements is also very helpful for the legs, which can tighten the muscles and effectively lift the buttocks.