What is the most effective hip-lifting exercise? Modern women are very demanding on their own body. Everyone does not want to have a flat hip, so you need to understand what is the most effective hip-lifting exercise. Let's learn together.
The most effective hip lifting exercise:
1, raise the buttocks behind the chair.
Prepare a chair, then use your hands to hold the chair, stand your back against the wall, and keep your body upright. Lift your hips here, feel like a pen, then right leg Lift up backwards, this time the hips are also tightened. Hold about ten seconds on this action, then change sides. Repeat 20The group can be, each leg is a group.
2, hip bridge.
Keep your body lying on the ground, then keep your feet apart and hip width 90Degree. The palms of both hands are spread on both sides of the buttocks. When inhaling, the buttocks and the thighs work together to push the buttocks up. Be careful not to use the waist to force. It must be your hips and thighs. After the buttocks are raised to the highest point, move your shoulders, put your hands under the hips, and feel the shoulders turn backwards. This will not only raise your hips, but also help you open your shoulders. Stay at the highest point of your hips. Five breaths are falling down, repeating the action.
3, stretching the gluteal muscles.
Straighten your legs and sit on the yoga mat. If you feel that the whole person is falling backwards, you can put your hands on the side of the buttocks and let your hips move backwards. After keeping your body in position, turn right. Bend your legs and place your left ankle on your left knee. Then bend your left knee and lift your right thigh. Try to move your right knee close to your left heel and slowly move your right knee down.
Try to overlap your legs as much as possible. If your thigh muscles are tight, if you can't overlap, you can try unilateral legs. You can feel the stretching of the buttocks and thighs. Then keep your back straight and put your hands together. Stretch straight as far as possible, and after your limit, stay for about thirty seconds.
The above is some of the exercises that can be introduced to you. If you want to lift your hips, don't miss it.
