1, squat down
Spread your legs slightly wider than your shoulders, with your toes and knees outward. Exhale and kneel until your thighs are parallel to the ground and 90 degrees to your calves. Inhale and stand up to restore. Move slowly and carefully, focusing on your legs and hips. Repeat the action 10- 15 times, and do 3-4 groups every day.
When squatting, the vertical line of the knee should not exceed the toe, and when standing upright, the knee can not be completely straightened to lock the joint. Keep your toes and knees in the same direction all the time during practice, otherwise your knees will be injured due to uneven stress.
2. Bridge Yoga
Lie flat on the ground, knees bent, and pelvic width. Feet are parallel to the ground, hands and palms are on the ground, and fingers touch heels slightly. Keep your feet parallel, neither inside nor outside, and your knees should not exceed your toes.
Inhale and lift your hips until your back is completely off the ground. Keep your shoulders close to the ground and don't leave the ground. Put your head in the middle, don't tilt it. Never hold your breath. Keep your head and body straight and don't skew.
Keep breathing, and when inhaling again, the scapula is adducted. Put your hands under your body, straighten your elbows, clamp your hips, and try to keep your collarbone close to your chin. Keep breathing for 5 to 10 times.
Exhale, slowly release your hands and return to your sides. Then put your body back on the floor from the upper back, middle back, lower back and buttocks. Good flexibility, grasping the ankle with both hands can improve the difficulty. If you can't touch your ankles, put your hands on your sides.
Step 3 stand behind the chair
Hold the chair back or wall with both hands, keep your back straight, exhale, straighten your right leg backwards and upwards, tighten your hips, keep the movement for 5- 10 seconds, then restore it, repeat it 10-20 times, and then do the same movement with the other leg for 3-4 groups every day.
Beginners or people who have no sports foundation just need to straighten their legs backwards and feel their hips tighten, so they don't have to lift their legs very high.
4, supine leg lifts
Lie on your back on the bed, slowly lift your legs tightly together, stop at an angle of 45 with the bed surface, and hold for 10 second. Then rest for 30 seconds and do it for ten minutes.
This action is not only simple, but also makes the knees more backbone, and the hip lifting effect is very good. It can also tighten the hips and make the wide hips thinner.
5. Lie on your back and lift your abdomen
Lie on your back on the bed, put your hands on your sides, stand your knees up and slowly lift your abdomen.
Pay attention to the arm can't use force, completely rely on the strength of the back, 10 seconds later. You'll feel sore on your hips. Do it for ten minutes every day to ensure that your big fat ass becomes a tight little ass.
Step 6 get down on your knees
Inhale, kneel on the exercise mat, bend your elbow 90 degrees, palm down, and bend your right knee 90 degrees. Kneel on the yoga brick with your left leg straight and your toes on the ground. At this time, keep your body and spine straight, or wear a chiropractic belt to avoid shaking or U-shape.
Exhale and lift the straight left leg from the ground. At this time, we should pay attention to avoid the phenomenon of concave back and convex belly.
7. Kick your leg backwards
Stand by the railing (window sill or chair back is also acceptable), kick your right leg to the maximum and change your legs. Similarly, kick the left leg to the maximum, and repeat 15 times.
8. Side kick training
Stand with your feet together, lift your left leg and kick it to the left. Keep your upper body still, change your legs and kick your right leg to the right. Repeat 15 times.
9, one leg flexion and extension
Put one foot on it and stand at right angles to the bent calf. If you are too hungry to approach or stay away from the chair, the bending angle of your legs will become too large or too small, which will not play a therapeutic role and even hurt the muscles of your legs.
Put your hands on your waist, March with your upper body straight and stretch your legs. When bending, the center must be placed on the palm of the front foot. Generally, 10 is one round, and it is advisable to do three rounds each time.
10, pouting.
Keep your ass pursed and keep a beautiful arc. You can get rid of the bad habit of hunching your back when cleaning the table and cleaning the room, and deliberately give people a shape of hunching your back and pouting.
You can also do a special ass-lifting action, with your legs open, the nib slightly wider and your toes slightly outward, then bend your legs so that your thighs and calves form a 90-degree angle, and press your hands on your thighs to support your upper body, so that your ass can be tilted. This method has a very good effect on avoiding obesity in your hips and thighs.
How to improve the hip line, the above is the 10 hip lifting exercise summarized by the health care network for your reference.