Stand with your feet shoulder-width apart and sit with your hips slightly back. First of all, confirm the direction of your knees (don't get caught in them) and try to be consistent with the direction of your toes. Check your back after squatting. Don't arch or sag your back.

Then swing your body with your hands and do continuous jumping exercises.

Pay attention to the sound when landing. Generally speaking, a soft landing is better, which proves that you can control your body well.

Pull and swing hard

Hard pulling is one of the practical actions to exercise the back, which can stimulate the muscles of the back, buttocks and legs. It is also a training that all women who love beauty can't be ignored. However, before starting to carry weight, you must start to practice with your bare hands, learn the correct movements first, and then consider increasing weight. Don't rush blindly.

Feet shoulder-width apart, knees slightly bent. Don't lock them completely, straighten them. Then pinch them together with your hands, push your ass back and your body will lean forward at the same time.

The angle at which the torso leans forward will depend on the tightness of the rear thigh. If you feel tight at the back of your thigh during the hip push-back, don't let your body continue downward, then send your hips forward and return to the standing position.

After the above actions are proficient, you can add a bell basin to your hands to gain weight.

Arrow squat

Different from the above two movements, the lunge squat is upright, and the lunge uses the front and rear feet to stand, so the movement difficulty is not lower than the previous two movements, and the body needs to have a certain balance ability. The training effect can be used for climbing stairs and running, and it is practical.

Wide squat

Different from squats, wide squats stand wider and stimulate the muscles of hips and legs more. It is suggested that the feet stand wider than the shoulders, and there are more characters outside the toes. Remember that knees and toes are always in the same direction.

Kneel down and lift your legs.

Take a four-legged kneeling position (preferably lying on a yoga mat to protect your knees) and try to keep your torso in a straight line with your lower back and neck. Remember to lift one leg backwards and upwards until the thigh is parallel to the ground.

After repeated training on one leg, change legs.

Pay attention to the buttocks during the process and feel the strength of the buttocks muscles.

One-legged gluteal bridge

Hip bridge is a common hip training movement. Here we will introduce you to the one-legged hip bridge.

Lie on the yoga mat with your hands at your sides, one knee bent and one leg straight. Push your body up with hip strength, stay for about 3 seconds and return to the initial position.

This action can train the buttocks and core muscles, and it is a very important basic action.

One-legged hip bridge is very difficult. If you can't do it, you can start from the gluteal bridge (that is, your feet are on the ground).