Many women sit for a long time or stand for a long time, causing their hips to be enlarged and loose. So what are the ways to practice hip lift? Let’s take a look together.
1. Squat butt lift-keep your legs and shoulders at the same width, keep your hands straight and parallel to the ground, and place your knees and toes outwards, then bend your knees and squat to make your thighs parallel to the ground, Form a 90-degree form with the calf, and return to the original movement after the movement persists for 8 seconds. Repeat this movement 20 times.
2. Bending exercise-this action is relatively simple. Stand up straight, hold a moderate weight dumbbell in each hand, place your arms on your sides, bend your knees slightly, keep your arms straight, then lean forward, keep your back straight, and then slowly return to an upright position. Always maintain a vertical downward state. Repeat the action 12 times as a group, repeat 3 groups in total.
3. Shaking hands and striding on the way to and from get off work-commuting is also a good time to lose weight. There are two times a day to and from get off work, so it is too wasteful not to use it to shape your body.
1. Squat with unarmed lunges, place your hands on your waist, take one leg to the front toe, and take a step 1.5 times the width of your shoulders, keeping your body upright.
2. When you inhale, squat until your knees touch the ground lightly, and stand up when you exhale. Repeat this action at a rate of 2 to 4 seconds.
3. With a single dumbbell deadlift, the distance between the feet is slightly wider than the shoulders, feel the control of the buttocks when inhaling, move the buttocks back, and bend the knees downward at the same time.
4. Attach your body to the calf vertical ground, feel the stretch of the buttocks, when you exhale, the buttocks will force upwards and move at a rate of 2 to 4 seconds.
5. With standing hip abduction, hold a stable object and spread the legs backwards in a 45-degree direction.
6. When exerting upward force, lightly touch the upper side of the buttocks with your hand to feel the contraction of the gluteus maximus.
1. Lie down, put your hands under your chin. Separate your legs and waist width, and bend your knees at a 90-degree angle. Lift one leg up in a posture bent at a 90-degree angle, and then switch to the other leg. Swap left and right slowly and do 30 times. Be sure to keep practicing. If you want a perfect sexy butt, of course, you have to work hard.
2. Lie on your back with your legs apart and waist width apart. Put your hands under your head, inhale and exhale while pressing your hips, raising your waist as much as possible. At the same time, take the chin and the abdomen is best, do it slowly 30 times. Don’t forget to tighten your chin? This action can help you get rid of the troubles of a double chin, and it also has the effect of a thin waist. Everyone should practice well.
3. Kneel on one knee with one leg stretched out. When your feet leave the ground, try to push your hips as much as possible so that your legs are parallel to the ground. Hold for 1 second. Do each leg 20 times. You can spread a yoga mat on the ground now so that it will be more comfortable during practice.
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