How to exercise thin buttocks, sedentary office workers and students' parties need to get exercise, because sedentary exercise can make hips bigger, exercise can help us get rid of fat, and exercise can also relieve our mood. Let's take a look at the following articles about how to exercise thin buttocks.
How to exercise thin buttocks 1 1, how to yoga thin buttocks.
The first type: full-body exercise
Preparation posture: lying on the ground, arms flat at your sides, palms down, knees bent.
Exercise: lift the pelvis, back, thighs and chest, lift one leg, keep it perpendicular to the waist, and then put it back on the ground.
Frequency: Do two groups, each group is about 10 times.
Suggestion: Tighten the hips all the way, keep the neck flexible, and try to keep the pelvis parallel to the ground.
The second type: lower body exercise
Preparation posture: prone on the ground, forehead on hands, legs straight, toes on the ground.
Exercise: Tighten your right hip, lift your right leg at the same time, and inhale at the same time. Don't let your toes touch the ground when you put down your right leg.
Frequency: Do two groups, each leg of each group does 10 times.
Suggestion: Keep your waist close to the ground, relax your feet and tighten your gluteal muscles.
The third type: lifting pelvis.
Preparation posture: lying on the yoga mat, hands flat on your sides, palms down, feet flat, and the distance between your feet is as wide as the cross.
Exercise: Keep your head and hands close to the ground, lift your crotch (pelvis) and tighten your gluteal muscles.
Frequency: Do 3 groups, each group 12 times, and rest between each group 1 minute.
Suggestion: Don't let your hips touch the ground during exercise. Inhale when tightening gluteal muscles and exhale when relaxing.
The fourth type: lift your knees.
Preparation posture: kneel on your knees, hold your arms on the ground, with your hands shoulder-width apart and your knees aligned with your waist.
Exercise: stretch one leg backward, bend it at a 90-degree angle, and the thigh is parallel to the ground, then lift the leg up and exhale.
Frequency: Do two groups, 8 to 10 times for each leg.
Suggestion: when exercising, the abdomen should be tightened all the way.
Fifth: pull the upper body.
Preparation posture: prone on the ground, legs tightened and extended, toes on the ground, arms folded back, hands akimbo.
Exercise: Tighten your hips, lift your shoulders behind your back, slide your hands from your hips to your thighs, raise your head and chest at the same time, hold for a moment, and then fall to the ground.
Frequency: Do two or three groups, each group 12 times.
Suggestion: Exhale when you relax, that is, when your upper body falls to the ground.
2. Yoga diet
Relax the spine
Efficacy: Relax the stiff and tight spine after sitting for a long time.
Main points: Hold the stool firmly, stand on the ground with your left leg and step on the stool with your right leg, so that your thighs and calves stand at a 90-degree angle. Keep your back straight and hold your right knee with your left hand. Slowly twist the cervical spine and lumbar spine to the right side of the body and look behind the body. Hold for 30 seconds and do it alternately for 3-5 times.
(2) Save the lumbar muscles
Efficacy: Stretch the lateral psoas muscle and relax the waist.
Point: Sit up straight, keep your back straight and leave the chair. Hold the armrest of the chair with your right hand, and raise your left hand to push your body to the right. Take a deep breath at the same time. Hold 15 second and do it twice.
(3) Exercise the back
Efficacy: Relieve back fatigue and stretch shoulders.
Key points: Hold the back of the chair, press down and straighten your legs, so that your body and legs are at a 90-degree angle. Look ahead. Hold 15-30 seconds.
(4) Active neck muscles
Efficacy: Stretch neck muscles and relieve mental tension.
Essentials: It is basically the same as Action 5, except that the raised hand is placed on the neck and the neck is pressed sideways under the protection of the hand. Stick to the time and decide for yourself. Repeat left and right 10 times.
(5) relax the back muscles
Efficacy: relax the back muscles and relieve the fatigue of sitting at the desk for a long time.
Main points: Stand upright with your legs shoulder width, hold your hands and fingers crossed behind your back, open your shoulders, and lean back to the limit as far as possible. Hold 10- 15 seconds.
How to exercise thin buttocks 2 What are the thin buttocks exercises?
1, one-legged squat
Stand, feet together, arms straight forward to shoulder height, but almost raise your right foot. Sit back in place, as if there is an invisible chair under you, stop breathing for three times and return to the original position. Do it with both legs 10 times, and repeat 3 groups.
2. Jump with a dumbbell.
Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Take a step forward with your left foot, lower your body and squat in a standing position. Jump up, quickly change legs, turn your right foot forward, turn your left foot back, and land with a stance. Repeat with both feet 10 times, and do 3 groups.
3. leg press gap.
Stand on a box with a height of 15 cm, and hang a light dumbbell on your sides with both hands. The right leg stands backwards, the knees are infinitely close to the ground, and the hips drive the body forward. Return the right foot to the box, change the left foot to do the same action, each leg 10 times, repeat 3 groups.
4, balance the ball bending legs
Lie on the ground, bend your knees, raise your hips high, put your feet on the balance ball, form a straight line from shoulder to knee, bend one knee to your chest, keep breathing for three times, then put down the other foot and bring the other foot to your chest. Repeat 10 times for each foot, and do 3 groups.