1, locust style
This action can lift and tighten the buttocks, eliminate lumbosacral pain, and is beneficial to the digestive system and urinary system.
Step 1: prone, pranayama, hands clenched, arms attached to your sides.
Step 2: When inhaling, lift your left thigh off the ground, straighten your knees, tighten your hips, keep breathing naturally for 2-3 times, exhale, and slowly put your left leg on the ground. After pranayama and relaxation, do the above exercises in the same direction and repeat them twice left and right.
Step3: You can also use the strength of your hips to lift your legs off the ground at the same time and relax your upper body as much as possible.
2. Tiger style
This action can lift and tighten the hips and reduce the fat in the back waist. Imagine that you are light and feel the fat burning in your thighs, hips and lower back.
Step 1: prepare the four corners, with arms and thighs perpendicular to the ground.
Step 2: Breathe back, knees close to forehead, toes of left foot lifted off the ground, and abdomen straightened.
Step 3: inhale, slowly straighten your left leg upward, try not to turn your hips, look up with your eyes and lift your center of gravity.
3. Bridge type
This action can not only massage the internal organs and nourish the face, but also tighten the buttocks and improve the sagging of the buttocks.
Step 1: Lie on your back, with your feet shoulder-width apart and your hands attached to your sides.
Step 2: Bend your legs, keep your heels as close to your hips as possible, and try to touch your heels.
Step 3: Inhale, slowly lift the buttocks, tighten the anus to meet the female private parts, experience the stretching at the crotch root, and take a few deep breaths.
Step 4: Hold your waist and wait for the bus. After mastering the balance, slowly lift your left leg, stay for a few seconds, and then repeat this action on the other side.
Step 5: Exhale, slowly put your hips and back back on the ground and relax.
4. Add types
This action can not only promote height, but also lift hips and tighten waist and abdomen.
Step 1: Take the mountain upright, put your feet together, put your hips between your legs, tuck in your abdomen, lift your spine, raise your arms above your head, and put your hands on your elbows.
Step 2: When inhaling, slowly lift your heels and keep them together. Straighten your knees, tuck in your abdomen, tuck in your arms, stretch your upper arm elbows upward, don't collapse, keep your forefoot on the ground for 5- 10 seconds, exhale, and slowly fall back to the ground. Repeat 5- 10 times.
5. Other actions that can lift the buttocks
Lift pelvis
Preparation posture: lying on the ground (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.
6. 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.
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.