Guide: Are you worried that your hips are bloated? Do you want to have a sexy peach butt, too? Then let's try the following seven hip lifting exercises to help you shape your thin buttocks quickly and create a charming buttocks.

1. Hip lifting and hip clamping

This method is relatively simple and practical, that is, we can use it in our leisure time in our daily life. The specific method is to relax our hips and move back and forth. The key point is to clamp and relax for 3 seconds, and lift our hips 30 times or 3 minutes each time, which can be 10 times a day, which is very beneficial to the maintenance and elastic recovery of our hips.

Go up and down.

You can choose to squat for 40 minutes after lifting your hips, which can achieve the effect of tightening your hips. Squats should have a sense of rhythm, with hands akimbo or straight and flat, 30 at a time, three times a day in the morning, noon and evening, which will make our hip muscles stronger.

Twist your hips and straighten your hips

This method is simple in daily life, but the effect is obvious. The specific method is to twist your hips and hips for 45 degrees and repeat them back and forth. Your hands can be rested on your hips or swung freely, 50 times a day, twice in the morning and evening, which is very helpful for your hips.

Step 4 duck step

Put your head in your hands, squat down and cross your legs like a duck. The point here is that you can't get up. Get up when the driving distance is about 8 meters, repeat 5 times each time, 1 time every day, which plays a considerable role in the roundness of your hips.

Kneel on one knee

Just like when a man proposes, he kneels on one knee, then gets up and changes his other leg, puts his hands on his waist and exercises twice a day for 20 minutes each time, which has an effect on the whole beautiful buttocks.

6. Lie on your side and lift your legs.

Lie on your side, lift your legs at 45 degrees and put them down for 20 times, and then move to the other side for 30 minutes/kloc-0 times a day, which can achieve the effect of tightening your hips.

7. Climb stairs

Climbing stairs has many advantages and can burn calories. In addition, if you step on two stairs at a time, you can drive your thighs and hips to tighten your hips.

Time schedule: two time periods. Morning and evening. (Exercise time at night is self-determined. Generally, after work, you can start exercising with a little preparation. You can add a little carbohydrate three hours before work. Carbohydrate is the staple food, because it takes about three hours for the carbohydrates you eat to be completely stored as glycogen, as the food sticker says. ) weekend exercise time can be arbitrary.