1, tighten your legs and ribs

Put a cushion on the floor and lie down on your side. Only the elbow of the right hand and the palm of the left hand are touching the ground, and the legs are straight together and slightly raised. Raise your left leg to the maximum. This group of ass-lifting actions need to be done more than 15 times, and the effect can only be seen if you insist on 1 hour every day.

Step 2 get your hips up

Put your abdomen on the fitness ball, put your elbows on the ground, and put your thumb and forefinger together to form a triangle with your arms. Legs suspended, straight, ankles bent 90 degrees. The upper body and arms are fixed, and the legs are pulled up. At this time, pay attention to your hips and straighten your legs is the key. The above actions must be done more than 5 times to see the effect.

Step 3 Trim your body curves

Hold the chair with your right hand, put your left arm above the back of your hand, and bend your elbow on your chest, parallel to your body. Spread your right leg forward, bend your knees 90 degrees, and keep your left leg straight back. Then straighten your waist, straighten your right leg and knees, and lift your left leg backwards. Bend your left leg, knees and ankles 90 degrees. In the state of stretching back muscles, the upper body leans forward as far as possible.

4, let the chest stand up

Lie on the mat with dumbbells in both hands. Gently separate your legs, bend your knees and raise your arms. Fix the elbow angle, and after finishing the previous step, put your arm down on the ground. When the arm is down, the angle can be slightly tilted upward. This group of actions should be repeated 15 times to achieve a good breast enhancement effect.

Second, what is breast enhancement hip yoga?

1. bow

Focus on the abdomen, exert strength on the buttocks, slightly lift the head and upper body, and grasp the ankles with both hands to effectively exercise the muscle lines of the buttocks.

2. Grasshopper style

First lie on the ground, put your hands on your sides, keep your head in the middle position, tighten your hips and thighs, and gradually raise your hands and legs through the strength of your back, leaving only your abdomen flat on the ground to support your body.

3. cobra pose

Lie on the ground, legs straight, palms flat on the ground to support the upper body. At this point, your shoulders should be relaxed, your abdomen should be close to the ground, and your spine should be stretched as much as possible.

Step 4 lift your legs sideways

Lie on your side, hold up your upper body with your arms, lift your straight right leg, exercise leg lines and drive your hip muscles.

Action 1: Tilt your legs back and bend, balance the yoga ball with your calves and thighs, and tighten your hips.

Action 2: Hold the yoga ball with two thighs, put your hands on your abdomen and hold your hips.

Precautions:

1. When doing this set of yoga moves, you should wear loose clothes, so that the movements can be fully achieved and at the same time avoid being squeezed.

Before doing yoga, you should do warm-up exercises to avoid spraining your bones and muscles.

This set of yoga is best done in the afternoon and has the best effect.

Third, several key words for breast enhancement and hip lifting

Exercise: Pay attention to consciously exercise the development of chest muscles, such as aerobics, running, doing push-ups, chest expansion and other physical exercises can promote the development of chest muscles. At the same time, physical exercise can also promote the normal development of the chest. In normal development, the sternum is flat, the pectoral muscles are firm and plump, and the breasts are straight and elastic, which is the most beautiful plump chest.

Press: Massage is an effective way to promote breast bodybuilding. Before getting up every morning and lying on your back before going to bed at night, you might as well massage your breasts with your hands. The specific operation is: rotate and massage around the breast, first clockwise, then counterclockwise, until the breast skin is reddish and slightly hot, and finally lift the nipple several times to stimulate the whole breast, including mammary duct, adipose tissue and connective tissue. And make the breasts fuller and more elastic. Insist on cleaning the breasts with warm water every day, which can not only keep the breasts clean, but also play an unintentional massage role, increase the toughness of the breasts and prevent sagging.

Bogey: Some women deliberately wear large and beautiful bras in pursuit of curvaceous beauty, which leads many businesses to produce large bras one after another. Experts believe that the net cover must fit the chest. The bra is too big to be lifted effectively, which will lead to breast muscle relaxation and long-term sagging. At the same time, in order to prevent the breast from slipping, it is too tight and the blood circulation is not smooth, which is not conducive to the health and development of the breast. Breast skin is delicate and not suitable for overexposure. Therefore, it is not appropriate to wear a coat that is too exposed in summer, and also to prevent contact with drugs that are easy to cause allergies or strong stimulation, so as not to damage the breast skin.

Prevention: In recent years, with the application of highly materialized products and the mental stress caused by fierce social competition, female breast diseases are on the rise. Women have suffered serious physical and mental trauma. Radical mastectomy, in particular, not only removes the breast, but also removes the pectoral muscles and tissues around the breast, which not only affects the appearance, but also affects the function of the upper limbs to a certain extent. Therefore, people should not forget to prevent breast diseases as early as possible while breast enhancement, so as not to bring pain to body and mind.

Fourth, the types of food for breast enhancement and hip lifting

1, cauliflower

The principle of cauliflower breast enhancement is rich in vitamin A, which is beneficial to hormone secretion. At the same time, cauliflower is rich in protein, fat, carbohydrates, dietary fiber, vitamins and minerals. The calcium content is high, which is equivalent to the calcium content in each gram of milk. Rich in vitamin K that ordinary vegetables do not have. It is the food with the most flavonoids. Therefore, eating cauliflower often will definitely get the effect of breast enhancement and skin beauty.

2.cabbage

Cabbage is rich in vitamin E and substances beneficial to estrogen secretion, which can promote ovarian development, increase estrogen secretion and stimulate breast development. Japanese scientists believe that cabbage can not only promote the growth of adolescent women's breasts; It also has the functions of anti-aging and preventing breast sagging of adult women, and is a rare breast enhancement food. Boron contained in Chinese cabbage can promote estrogen, enhance vitamin D and inhibit calcium loss in the body.

3. green papaya

Many people mistakenly think that papaya can breast enlargement, but it is not. Papain, which has the function of breast enhancement, is the white milk that will flow out when papaya is broken. This kind of papain is rich in green papaya, but there are few cooked papaya. If you want to eat papaya for breast enhancement, you must choose green papaya. In addition, papaya can decompose protein, promote the absorption of protein by human body, eat with meat, and have the best breast enhancement effect.

4. milk

Milk is rich in whey protein and calcium, both of which are beneficial to improve metabolism and promote abdominal fat burning. In addition, milk contains more B vitamins, and vitamin B is an indispensable component of estrogen synthesis in the body, which is conducive to breast fullness. Vitamin E contained in oats can promote the development and perfection of ovaries, which is beneficial to the secretion of estrogen, and then can stimulate breast development.

5.grapefruit

Grapefruit not only has the effect of breast enhancement, but also has the effect of preventing breast sagging. Because grapefruit contains enough vitamin C, it can make your breasts bigger and stiffer. Moreover, grapefruit is low in calories and is the best choice for fruits that do not lose weight or breast enhancement. Beating grapefruit into juice is also very effective.