Having sexy hips is how many women dream about it. It not only helps build an S-shaped figure, but also allows you to add a bit of beauty. So, how to shape sexy buttocks? What are hip-up methods? Below, Xiaobian Introduce you to create sexy and beautiful buttocks!
One, the kick kick kicked out of the hip
1. Lying on the ground, raise your feet and raise them upright, and bend them up to 90 degrees. Place the left ankle on the ankle of the right foot and put your hands on both sides of your body to prepare your posture.
2. Take a deep breath. With abdominal strength, lift your feet forward and keep your hips completely out of the ground.
Second, kicking his legs and practicing hips
1. Lying flat on the ground, raise your toes with your toes up and up vertically, and bend them to 90 degrees. Place your hands and fingers across the back of your head.
2. Raise your head slowly with both hands and keep a fist between the chin and the clavicle.
3, keep the posture of the action 2, the right foot slowly straight forward and kick.
4. When the right foot recovers, the left foot slowly stretches forward and kicks.
Third, puppy style hip
1, both hands and shoulder width, palm floor, legs open and the pelvis with the same width, squat on the ground, this time from the side, leg and thigh, upper body and thigh, the upper body and hands are 90 degrees.
2. The upper body slowly rises up and bows, and the body arches.
Fourth, air kick kick out of small hips
1. Lying on the ground, lift your feet up and up vertically, and bend them to 90 degrees. Hands are naturally placed on both sides of your body to prepare your posture.
2. Keep your upper body and your right foot in a ready position. Put your right foot down slightly. Keep your upper body still, lift your right foot up to the ready position and put your left foot down slightly. This action is a group of around, repeat 20 groups.
Five, sitting abdomen and hip
1. The abdomen is sitting, legs are open and the pelvis are the same width and bent to 90 degrees, both hands straight forward and raised to shoulder height.
2. Keep both hands shoulder-height. The upper body bends slightly and slowly leans back, making the upper body C-shaped. Breathe in this position for 5 seconds.
3, Keep your hands still and move your body forward slowly. Repeat this position 15 times.
Sixth, hips across the legs
Right side, right arm elbow at right angles, palms down, left palm attached to the ground in front of the waist. Supporting thighs to force the body, let the legs off the ground, and then lay down the thigh, repeat 10 times. Then left side, Repeat the same exercise 10 times.
Seven, waved his hips
Stand next to the chair, hold your back with your left hand, move your right leg forward, swing up and swing right. Practice 10 times in each direction. Then repeat your left leg to repeat the exercise. Swing your legs in each direction to try to move as much as possible Keep the balance of the body and make enough load on the hip muscles so that it can move to the hips.
Eight, tight thigh buttock
Kneeling on the floor, legs close together, raise chest, hands slightly bent. The legs quickly turn to the left, and then returned to the middle. Then turn quickly to the right, alternately on both sides, each side 10 times. Try to slow down as much as you can while exercising. Have your hips and legs both active. This will effectively tighten the thighs and hips.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side) and then reply to the keyword '21 days' Nine girls give you immediately!
