Tight and upturned hip curve is an important symbol of female beauty.

Unfortunately, the buttocks are one of the most prone places for women to accumulate fat. Because of relaxation, the buttocks gradually droop, which not only affects the physical beauty, but also looks bloated and old. However, if you are willing to work hard, you can stay away from being bloated.

Although the shape of the buttocks has a lot to do with heredity and living habits, the acquired efforts will have a considerable effect.

How to build a beautiful ass?

Reduce excess fat, strength training promotes hip muscles to tighten to the left, and finally changes the indecent shape of the hip, with a strong, upturned hip.

Need to pay attention to two aspects:

1. Improve hip muscles

Hip muscles are the key factor to prop up the hips. If your hip muscles are too small and weak, naturally there will be no beautiful hips!

2. Trim excess fat! Many people's buttocks are fat and big, but they are ugly. The biggest reason is too much hip fat.

How come?

A: The best way to improve the quality of hip muscles is to carry out weight-bearing training and exercise hip muscles to resist resistance.

When you are doing squats, especially when there is no load, it is best to keep your back straight as much as possible, so as to ensure the activity of your hips to the greatest extent. At the same time, when squatting, the legs should be wider than the shoulders. Of course, it all depends on your size. You should try to keep your spine vertical.

In order to ensure that the knees do not collapse and the back does not curl, you can put your palms on your chest and open your elbows to your legs when squatting.

When you find it easy, you can try to change the practice method, and squat by adding a weight or a leg to your chest, gradually increasing the difficulty. In this way, you will achieve your goal soon. This exercise can mainly help you improve your flexibility and overall balance.

Step two, squat.

Squat posture is the most basic step in practicing martial arts. Of course, we don't practice martial arts, but this way is a good way for us to increase our strength and shape our thighs and buttocks. Start by standing up straight, spread your legs to a normal position, about a little wider than your shoulders and sides, and then squat down as if you were sitting in a chair.

Secondly, the thighs should be kept parallel to the ground. This will definitely burn you, but you must stay focused and don't give up. Keep your posture as long as possible. Based on exercise, the goal of beginners should be 15-30 seconds, which will increase gradually with the passage of time.

More skilled practitioners can generally keep 5- 10 minutes, so it is needless to say that China's martial arts practice time is beyond our reach.

3. Upward movement

English name: step-up, this way is a good dynamic exercise, which can really activate the buttocks and let our cardiovascular system get a good exercise. You just need a platform a little higher than your knees-preferably up to the height of your middle thighs. Of course, you can start with something lower-such as a chair.

The method is to step on the chair with one foot, and then stand up straight on the chair with the help of the stepped foot. At the same time, while standing, raise the knee of the other leg to the height you can reach, then slowly retreat and repeat the leg change many times. After proficiency, you can increase the difficulty of practice by adding weight to your hands.

4. Dynamic stretching

This exercise is really a real exercise, so be prepared in advance so as not to feel pain. In order to do this exercise, you need to lie on the floor with your feet flat on the ground, your knees up and your hips up until only your feet, shoulders and head touch the floor.

Be sure to raise your hips as high as possible and then squeeze them up hard. Of course, after proficiency, it will soon become easy. At this time, you can try to straighten one leg and use only one leg as a support when lifting your hips. At the same time, you can also add some weight to your abdomen, such as small dumbbells or a certain amount of water, to keep your body stable with your hands.