Effective hip-thinning exercise, while exercising, we will also pay attention to exercising our hips. Hip-lifting exercise can make our hip curve more beautiful, so what are the effective hip-lifting exercises? Let's share with you an effective thin buttocks exercise.

Effective thin hip movement 1 1, leg swing

First, stand close to the back of the chair with your left side and hold the back of the chair with your left hand. This posture can facilitate you to practice better. Then swing your right leg forward, up and right for ten times in a row. Then move the position of the chair and swing the left leg ten times in a row. These two groups of movements can be practiced repeatedly. When exercising, we must pay attention to ensuring even breathing and increasing the amount of activity as much as possible.

The purpose of this is to make the arm muscles bear enough load, and at the same time pay attention to the amplitude of swinging legs. Doing this group of exercises for a long time can help us better promote the burning of hip fat.

Step 2 cross your legs

Regular cross-legged exercise can also help us lose weight quickly. First of all, keep the posture of lying on the right side, and bend the elbow of your right arm at right angles. At this time, our palms should be down, and the left palm should hold the waist-high ground, so as to support our thighs and force our bodies to leave the ground. Slowly lower your thighs when your upper body and legs are in a straight line, and then lie down on your right side. Then lie on your left side and do the same action on the other side 10 times, 2-3 times a day.

Cross-legged exercise can not only help us lose weight, but also burn thigh fat. However, it should be noted that when doing this exercise, we must control the intensity to avoid muscle strain.

Step 3 turn your legs

First, keep sitting, whether sitting on the bed or sitting on the ground, and then bend your knees. At this time, it should be noted that the feet should be tight and the soles of the feet should be as close as possible to the thighs. Then support the ground with your palm from behind, and slowly turn your knees left and right at this position to try to touch the ground. Repeat this for 10-20 times, and then do it after a rest, preferably 2-4 times a day.

Effective hip slimming exercises 2 4 hip slimming exercises

1, balance ball and beautiful buttocks

Leg lifting on the balance ball helps to tighten the shoulders, abdominal muscles and buttocks. First, prepare a balance ball, lie face down on the ball, and press the balance ball with your abdomen. Then tighten the abdominal muscles, lift the left leg upward, pay attention to keep the back straight, and tighten the hip muscles when lifting the leg.

For beginners, you don't need to lift your legs too high, just a few inches. Don't use back muscles, use gluteus maximus. Lean forward slightly, put your knees at a 90-degree bend on the balance ball, put your feet together, tighten your hip muscles, and slowly lift off the balance ball. When practicing for a period of time, try to lift your legs at the same time, which is more difficult and can better shape the beautiful lines of your hips.

2, leg lifts and beautiful buttocks

Side leg lifts can exercise two smaller gluteal muscles-gluteus medius and gluteus minimus, which are difficult to exercise in daily life. This set of movements can also help to eliminate fat in the waist and abdomen. The method is simple. Lie on your side, elbow support, abdomen, legs up, pause for a while, and then slowly withdraw to the middle. Complete three groups, each from 10 to 15.

Pay attention to the knees facing forward, keep the calves still, and use only the thigh and hip muscles to exert strength. Or gently kick forward with your thighs, the extent of which is subject to the fact that your hips do not lean backwards. After a few seconds, gently kick back, the amplitude does not need to be very large. Then slowly put your legs back on the floor, change your legs and repeat the action.

3, squat beautiful buttocks

Squat is the most classic hip-thinning movement, which directly acts on hip muscles and has a very significant effect on hip lifting. You can further exercise muscle tissue by holding heavy objects. The importance of squatting is to keep your body in a straight line, with your feet shoulder-width apart; Squat down slowly, imagine yourself sitting in an invisible chair, and finally stand up slowly to restore your initial state.

In addition, it should be noted that the knees must be kept within the range of toes, while the body is tight and the back is straight. If beginners find it difficult, they can practice with the help of fitness balls, try to put the ball in the lower back and squat down slowly against the wall.

4, lunge beautiful buttocks

Forward lunge can not only exercise hip muscles and improve hip elasticity, but also exercise thigh muscles and calves, both lifting hips and stovepipe. Put your feet together, drive to hip breadth, take a big step forward with your left leg, bend your left knee slowly, do lunges, and then stand up slowly; Change your right leg forward and repeat the same action.

It should be noted that the knee bending angle should not exceed 90 degrees, and the forefoot knee should be directly above the ankle; At the same time, you should also pay attention to the knee of your back foot not to touch the ground. In addition to the front span, the back span lunge can also correct the spinal deformity caused by sitting at the desk for a long time every day.