Many women want to have good-looking hips and a flat abdomen to lose weight. Hip-butting is a remarkable feature of women's sexy figure and a manifestation of aesthetic feeling. Let's learn about the weight loss exercise related to shaping the buttocks.

Weight loss exercise to build hips 1 hip weight loss exercise 1

Keep your feet apart naturally and shoulder width apart. Clamp your hips and slowly bend your legs to your knees. It's best not to exceed your toes. Be sure to keep this action 10 second, and then slowly recover.

Hip weight loss exercise II

Stand on the floor with your feet in tandem, firmly hold your hips, and slowly squat down at right angles to your legs. This action lasts for 30 seconds, then get up and repeat the exercise.

Hip weight loss exercise 3

Jumping is very effective for practicing ass. Slowly lift your legs back, kick them to your hips and repeat the exercise many times.

Hip weight loss exercise 4

Stand naturally, inhale slowly, tighten your hips hard, exhale, and let your whole hips relax as much as possible. Repeat this action many times. This will make your hips stronger. You can practice this action anytime and anywhere, especially for office workers. Exercise on the bus is very effective!

Hip weight loss exercise 5

Feet are naturally separated, hands are naturally placed on thighs, and hips are slowly lowered. Imagine a chair behind your hip, and do it slowly. Knees reach the vertical line of toes, keep this action 10 second, return to the original position, and repeat this action.

Hip weight loss exercise 6

Lie on the bed with your knees and elbows touching the ground. Slowly lift one leg, keep your toes straight, and slowly lift to the maximum. It is best to feel the muscles in your legs and hips tighten. Put it down slowly and repeat this action. Keep changing the other leg and keep practicing.

Hip weight loss exercise 7

Try to adjust the sitting posture, straighten your legs, bend your knees slowly, lift your left calf, then slowly put it down, and repeat the exercise 15 times, continue to change legs and repeat the exercise.

These methods are all good ways to build ass. Ladies who want to have a perfect curve, can you miss these methods? Might as well follow the hard exercise once! Create a perfect curve and greatly enhance self-confidence.

Lose weight exercise to build ass 2 1 and lift your legs.

The cold weather is no longer suitable for strong exercise, but the most basic leg lifts are still ok. Keep doing 100 leg lifts every day, which not only exercises the body but also achieves a good hip lift effect, and this kind of exercise is especially suitable for cold winter and can be easily completed at home.

2, often climb the stairs to maintain a perfect hip line.

According to the survey, girls in "Mountain City" have the most hips, because the terrain in Chongqing makes people climb mountains every day. Make up your mind that from now on, you must climb to work or go home every day. As long as there are stairs, don't be lazy to take the elevator. The perfect hip shape is shaped day by day.

It's a good time to exercise while watching TV and shape your hips.

One third of the hips are sitting on the sofa, watching TV and feeling the whole body, especially the hips. Try to keep this posture. I believe that after watching an episode of TV series, the muscles of the buttocks will be obviously improved.

4, do housework, plastic ass

Doing housework is an important way to exercise and reflect family life. When sweeping or mopping the floor, hold the handle of the broom or mop with both hands and stretch it as long as possible. In this way, the strength of the buttocks will naturally increase, and the strength of arm movement will also increase, which will make the buttocks shape better.

5. Wear high heels, lift your hips and abdomen.

Wearing high heels often can not only make women look taller, but also exercise their hips and tighten their abdominal muscles. According to American research, women who walk in high heels will unconsciously gather their hips and abdomen, thus effectively strengthening their hips and abdomen muscles. MM who wants to lose weight can walk slowly in high heels for 30 minutes every day, which will have unexpected effects.

Weight-loss Exercise Shaping Hips 3 The Most Effective Hip-lifting Exercise

1, knee joint movement

Exercise site: buttocks, oblique muscles outside abdomen.

Lie on your right side with your right elbow under your shoulder. Bend your knees forward at a 90-degree angle and move your legs up and down. Put your left hand behind your head and open your left elbow outward. Lift your left knee to your chest and move your left elbow to your knee.

Knee joint movement to improve hips

B extend your left leg behind your body, straighten your toes and contract your hip muscles. Do 15 times, change the reverse side and repeat the above actions.

2. Squat exercises

Sports parts: hips, thighs, calves, shoulders.

Stand in front of a sturdy chair or cabinet with your feet about shoulder width apart and your toes facing outward. Put your left arm on the chair back or cabinet, lift your right arm over your shoulders, and put your elbow close to your ear. Keep your feet off the ground, your forefoot on the ground, and your knees slightly bent. Bend your knees 90 degrees, or bend as much as possible, and don't let your knees exceed your toes. Straighten your legs and repeat the action just now. Do not lower the heel height. Repeat 10 times; Change the other side and repeat the above actions.

3. Hip movement

Sports parts: hips and thighs

Stand with your feet apart, wider than one shoulder, toes facing outward, hands on your hip joint, knees bent, and kneecaps aligned between the first and third toes.

B Put your hands on the floor, with your right leg back, your left leg crossed in front and your toes touching the ground. Start over and bend your knees. Repeat 10 to 15 times; Change the other side and repeat the same action.

4. Donkey lifting practice

Hip-lifting exercise to lift hips.

Sports parts: hips, thighs, abdominal muscles.

At first, both hands and feet touch the ground, then two forearm touch the ground, elbows are aligned with shoulders under shoulders, and knees are under hips. Roll a small towel and put it in the left knee socket. Raise your knees and land on your forefoot. Lift your left foot off the ground and approach your knees in the direction of your chest. Push the left heel to the ceiling and bend your knees. Hold 1 sec, then lower, but always keep your knees off the ground. Do 10 times; At the last finish, do 20 heel pushes. Repeat the same action on the other side.