Five strokes make the buttocks beautiful. In many slimming and shaping exercises, the shaping exercise of the buttocks is often ignored. In our figure proportion, your hips are rarely the focus of beauty, but once your hips are too fat or peaceful, they are easy to find. So how should I practice my hips? Let's take a look at the five tricks to make your hips beautiful.

Five tips for charming buttocks 1 1, warm up on all fours.

Kneel on your knees and support your body with your forearms (limbs facing the ground). Open the palm of your left hand on the ground, fingers outward, arms straight. The left leg is extended backward (supported by the right knee) and then retracted forward to the left elbow position. A group of 30 movements, left and right legs exchanged.

Tip: speed up the pace. This action looks simple on the surface, but it is not that easy to do and requires a lot of physical strength.

2. Stretching action

Sit on the ground with your right leg bent inward (your right foot is placed at the root of your thigh) and your left foot behind you. Bend the body so that it is between the right knee and the right foot, facing the calf. Hold for 30 seconds, then switch legs.

Tip: Try to keep your back straight and keep breathing at a constant speed when you lean over.

3. Hip-hop

Stand with your feet parallel and your hips apart. Put your hands behind your back and cross your hips. Keep your back straight, open your shoulder blades backwards, hold your chest out and close your hips. Bend your hips back, bend your legs and lean down at the same time. Keep your chest forward and your shoulders from collapsing. Make a group of 25 movements and do three groups.

Tip: The function of this action is to tighten hip muscles, reduce excess fat and fat, improve hip lines, optimize waist, hip and leg curves, and increase body flexibility and flexibility.

4. Separatist movement

Stand with your legs in front of each other. Keep your upper body straight, put your hands on your waist, chest out and abdomen in. Bend your legs so that the knees of the front legs are just above the ankles (that is, heels) rather than the toes, and the knees that retreat should be just below the hips. Make a group of 25 movements and do three groups.

Tip: When you return to the starting position from the bent leg, you might as well make a light bouncing action like a spring, which can consume more calories.

5. Sinking movement

Right leg in front, left leg in back, in a kneeling position. The right leg is arched and the left leg is on the ground. The distance between the left leg and the right knee should be appropriate, so that the pelvis is lowered, and the right knee is just above the ankle but not above the toe. Hold for 30 seconds. Then switch legs and do it again.

Tip: Breathe evenly and try to sink your body so that your arm muscles can bear enough load. It is best to practice these movements every 2-3 days, so that the hip muscles can get a proper rest. If you feel that you can't practice all of them, you can only practice one movement. Need to be reminded that the above exercises will only work on hip muscles and will not reduce hip fat. Therefore, if the practitioner's buttocks are a little plump, in addition to practicing muscles, he should also combine aerobic exercise with whole body exercise to get good results.

Five tricks to make the buttocks beautiful: the first type: tighten the muscles of the buttocks, beautify the curve of the buttocks and stretch the front side.

(1) Lie on your back with your arms at your sides and adjust your breathing.

The second type: beautify the buttocks and strengthen the muscle strength of the legs and the strength of the ankles.

(1) Inhale as in the first type, and at the same time, lift your body, support with both hands, and support the ground with your big arms.

(2) Call up, lift the heel, put your knees together, and clamp the inner thigh muscles.

(3) Inhale first, then exhale, keep the left leg straight and upward for 5- 10 seconds, and breathe naturally.

(4) Inhale, lower the left leg, support, exhale, keep the right leg straight up for a few seconds, and breathe naturally.

(5) Do the left and right legs three times each, and then relax and recover.

(6) Inhale, bend your knees and keep your heels as close to your hips as possible.

The third type: reduce shoulder, hip and side waist fat and stretch the posterior ligament of the leg.

(1) Lie on your side, put your right arm on the ground, hold your face and side with your right hand, and adjust your breathing.

(2) Inhale, bend your left leg and grab your left hand as your foot.

(3) Exhale, pull up your left leg with your left hand, keep it straight for a few seconds, and breathe naturally.

(4) Reduce the drop, repeat for 3 times, and then do the other side.

(5) Exhale, hold your ankles with both hands, slowly lift your body off the ground, tighten your hip muscles, hold for 30 seconds, and breathe naturally.

(6) Exhale slowly, fall back to the supine position, and repeat.

Alternative: If your hands can't reach your ankles, you can put your hands flat on the ground.

The fourth type: improve the gluteal line, tighten the gluteal muscles and strengthen the back muscles.

(1) Lie on your back with your chin on the ground and your fists at your sides.

(2) Place the palm of your hand upward on the root of your thigh.

(3) Inhale, tighten gluteus muscles, lift your legs up, put your forehead on the ground, and press your arms on the ground. Hold 10-20 seconds and breathe naturally.

(4) Exhale, legs back, chin touching the ground, and take a deep breath. Do it three times.

Fifth: improve hip lines, tighten waist and abdomen hip muscles, and strengthen leg strength and balance.

(1) Stand up straight and adjust your breathing.

(2) Inhale, bend your left leg backward, grab your left foot with your left hand, and straighten your right arm upward.

(3) Exhale, pull up the left leg with your left hand and stretch it upward, and stretch your right arm forward to keep balance. Hold for 20 seconds and breathe naturally.

(4) Exhale, return to the posture of (2), return to the standing posture, and change legs before doing it. Do it left and right three times.