Some people always feel that no matter how they practice, Asians can’t work out the body curves of Western girls, especially the round and sexy buttocks. In fact, this is the wrong idea. If you haven’t practiced your ideal buttocks, it’s because you haven’t mastered reasonable hip and leg exercises. Today, I will share a set of hip and leg exercises. As long as you practice properly and can persist, anyone can have beautiful hips.

In addition to dressing up and making beauty, girls who love beauty are most concerned about how to manage their figure. In many cases, the pros and cons of the body will determine a person’s mood and aura. We found that in addition to fat on the waist and abdomen, which is a problem many people are facing, obesity in the lower body is also one of the fatal injuries.

Girls with the obese lower body will not only look shorter but also seem to make people bulkier. The loose buttocks will weaken the temperament a lot. It seems that no matter what clothes you wear, you will have a “short and stout” sense of sight. It will not only affect your self-confidence but also make your mood down. Start moving today and keep “lower body fat” away from you! This group of hip and leg exercises shared today is training that specializes in lower body obesity. It can accelerate fat burning while also making legs thinner and hips.

 There are 6 exercises, with about 30 seconds rest between exercises; 3~5 sets each time, 3~4 times a week; Fully warm-up and stretching before and after exercise; try to make the exercises as standard as possible, Novices can slow down appropriately; friends with a high body fat rate can match 30 minutes of aerobic exercise to increase fat burning rate.

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1 action (Lying on the side and raising the leg 20 times)

Look at the picture above-if the picture above shows slowness,  — Steps: (1) Lying on your side, lower arm and elbow to prop up the upper body, go up Bend the elbows of the side arms and place the hands in front of the abdomen or akimbo, the lower legs bend the knees to the ground, and the upper legs straightened; (2) Tighten the core, keep the side legs straight, lift up to the maximum extent, and then move at a constant speed Lower down to restore, be careful not to touch the ground, and repeatedly lift; (3) Keep your body stable throughout the entire process, avoid excessive shaking, and switch to the other side after finishing.

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2 action (jumping lunges 12-16 times)

Look at the picture above-if the above animation shows slow,  — Steps: (1) Stand back and forth with your legs apart into a lunge and make a fist Straighten your chest, straighten your back, tighten your core, and look forward; (2) Use your legs to jump up and stagger your feet in the air. After landing, do a squat movement, and your front and back legs switch into lunges; ( 3) When landing, pay attention to the same direction of knees and toes. After landing, jump up and repeat the jump with both legs.

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3 action (20 hip bridges)

Look at the picture above-if the picture above shows slowness — Steps: (1) Lie down, legs slightly apart, slightly wider than shoulders, feet Step on the ground and place your arms on your side; (2) Keep the gluteus maximus in adduction and clamp, slowly lift the lumbar spine, let your shoulders and feet support your body; (3) Keep your knees and hips at the top position Keep your shoulders in a straight line, clamp your hips firmly and stay for a while, slowly lower and then raise again.

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4 action (20 times of single-leg hip bridge)

Look at the picture above-if the above animation shows slow, —Steps: (1) Lie down, bend your left leg and step on the ground, and your right leg slightly Bend your knees and lift up, with your arms on your side; (2) Keep the gluteus maximus in adduction and clamp, slowly raise the lumbar spine, so that the shoulders and left foot support the body; (3) Keep at the top position The left knee, hip and shoulder are in a straight line. Clamp the buttocks firmly and stay for a while, then lower them slowly; (4) When lowering the buttocks, pay attention to keeping the lower back on the ground but the buttocks hanging in the air. Change to the other side after finishing.

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5 action (20 kicks after kneeling posture)

Look at the picture above-if the picture above shows slowness, — Steps: (1) Bend down and put your arms on your shoulders In the west, straighten and prop up the body, kneeling with both legs to prop up the body; (2) Straighten the back, tighten the core, keep the left leg bent and lift up backwards and upwards, and return to the top of the movement at a uniform speed after a while; (3) ) When retracting the left leg, do not touch the ground with your knee, and switch to the other side when you are done.

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6 action (12-16 times of bottom squat)

Look at the picture above-if the above animation shows slowness,  —Steps: (1) Stand with your legs apart, and your feet should be shoulder-width apart. Bend your elbows and clasp your hands together, straighten your back, and tighten your core; (2) Move your hips back to do a squat movement, squat until your thighs are parallel to the ground and stop for a while, and your body starts to do a small amount of ” “Squat + rise” action, pay attention not to let the hips tilt outward; (3) When squatting, the knees and toes should be in the same direction and proceed at a constant speed.

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Follow the exercises for hip lift and thin legs to stimulate the buttocks muscles and sculpt beautiful buttocks muscle lines, and then tighten the leg muscles. Your legs become more slender. Do it the next day before going to bed, 6 moves to make your legs thinner and hips, 30 days farewell to lower body obesity! If you want a perfect figure, you can’t be lazy.