Although we don't like Kardashian's hippy hips, we all love to bulge and curl up. Hips are flat, and sagging makes the figure look ugly. Learn to raise hips and hips to save your flatness. Hips.
Half leg jump
Open your legs for a long while, bend your knees, lower your hips, hold your hands on your chest, and then use your toes to keep your legs in a half-swimming position and repeat your feet.
weightlifting
Stand with your feet together, grab your 10-15 lb. dumbbells with both hands, and pull up from the ankle to the thigh. This movement will keep you hip tight and increase the stability of the lower limbs. This training is often done. Even if you often wear high heels, you can maintain stability.
Rainbow Bridge touchdown
Kneeling on the ground, hands on the ground, one knee and toes to support the ground. The other foot to the ground around the hips back and forth rocking. Must keep the shoulders, wrists, back straight, in order to exert pressure on the hip, so that Hips tilted.
Jump
The feet are naturally open. When you jump, you need to take a short while. Then, with both hands up, you want to jump up into the sky and jump up. Use the toes to land first. The heel completely jumps and then jumps again.
Archery step
One foot forward, kneeling down, and the other foot forward, taking care to keep the knees bent at 90°.
After kicking
With both hands on the floor, place one leg from knee to tiptoe to the ground and kick the other foot upwards. Be careful to keep the knees at 90°. If you are accustomed to fitness, then try to prevent the dumbbells at the knees.
One-leg bridge type
First lie flat on the ground, place all the way on the back, etc., then put your hands on both sides of the body to support the ground, hold one foot on the heel, lift the body, and lift the other leg, if you can't lift it. Get up and ask the person to support the waist from the side.
Reverse steps
Standing at the same height as the steps, the feet naturally open, one foot retreats, strides backwards, touches the ground with the toes, and bends the knees 90° alternately back and forth.
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