Hip Exercise to get off the wide, flat and vertical shape of your lower body to tone your buttocks
For girls, the buttocks are the most important factor in building a figure curve, and the pursuit of buttocks is the purpose of most girls’ exercise.
The buttocks are not as often supported as the chest, so it is very easy to sag. You must do hip-lifting exercises frequently to keep your sexy buttocks. However, many people misunderstand that hip-lifting will make your legs thicker. In fact, as long as you use the right method, you will not only develop a model figure, but your legs will not become thicker!
Why insist on starting with “butts”? The buttocks are the blind spot of many people’s body management. Some people practice their legs madly and eliminate their lower abdomen, but they ignore this important connecting part of the upper and lower body. With modern people sitting for a long time without exercising, being able to lie down without moving, causing most people to face weakness or even sagging buttocks.
If the hip muscles are not trained well, the lower body will be affected. On the contrary, as long as you start training from the buttocks, you can improve the core muscle strength of your back, thighs, and abdomen in one fell swoop, allowing you to lose weight without doing vain work and losing weight. Look at the goddesses who are famous for their bodies
What kind of ass you have?
★ Drooping Western Pear
The largest type of Asian girls, there are a lot of fat on the thighs, and it is easy to see poor visual proportions when wearing clothes. It is recommended to change the original use of thigh power to hip power when walking and lifting the foot with exercise!
★ Flat type
A flat ass that seems to be able to put a table of stuff and its practical “squat” can exercise the back and hip muscles at the same time~
★ Wide flat type
The boundary between the thigh and buttocks below the waist is not clear, and is classified as a type of “lower limb obesity”. The master recommends increasing “hip softness” to soften the muscle and fat.
Action 1: Squat on one leg
Stand on one leg, raise the other leg upright by 45 degrees; clasp your hands in front of your chest, bend your standing leg slightly, raise the leg to keep it straight, do a single-leg squat and stand up at a constant speed. After repeating 15 times, switch legs to do the movement.
Action 2: Wide-spaced shallow squat
Stand with your legs wider than shoulder-width apart and face outwards, squat with your hands on your hips, do not stand up completely when you get up, and do not collapse at a uniform speed. Repeat 15 times.
Action 3: Straight leg raise
Put your hands on the ground with straight arms behind you, pushing your body up in a straight line. Raise one leg 45 degrees, then lower the buttocks and push up again, repeat 15 times, then change the legs.
Action 4: Superman
Lie on your stomach, straighten your hands above your head, raise your legs and upper body at the same time, raise your arms along the way, stay for 2 seconds and then slowly lower, repeat 15 times.
Action 5: Lift legs and hips
Support the ground with both hands, kneel on both legs, lift one leg and kick it out, then retract at a uniform speed. After completing 15 reps, switch legs and repeat.
Fitness has become a major way for women to improve their flat hips, and it is also the most effective way!
If your hips are not big enough, use squats and hip bridges to solve them. If you are not round enough, just use the above leg lift to get it! Train 3-5 times a week and stay away from loose buttocks.