Teach you to create a tight little hip after the festival

Sitting at home watching TV every day, the hips become big and fat, and the waist and abdomen have become bigger. It’s time to lose weight. I can’t let it expand. The lines on the buttocks are very charming. Don’t sit down. Let's exercise together, practice the following groups of hip-lifting exercises, which can effectively solve the problem of hip hypertrophy for you.

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Lift the pelvis

Lying flat on the ground, legs bent, palms placed down on both sides of the body, and then use the strength of the abdomen to lift the buttocks hard, the higher the better, the hips are tightened, the action of the thin hip effect is very Significantly, when the sisters are fine, they can practice at home and do it 30 times.

Ps : When doing this exercise, pay attention to exhaling and inhaling. When you raise your hips, breathe in. When you relax, exhale. Remember that even when you put your hips down, your hips can't touch the ground !

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Raise the knee

Knees on the ground, palms on both sides, remember that the distance between the palms should be the same as the shoulders, and the knees should be on the same line as the waist. Slowly stretch the right leg and bend it to 90. degree. Do the left and right legs 20 times each.

Ps : Girls are easy to relax the abdomen when doing this movement. It is not right to do so. It is necessary to tighten the abdomen so that the hips can be lifted.

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Lower body movement

Prone on the ground, put your forehead on your hands, straighten your legs, hook your toes, slowly tighten your hips and lift your right leg, try to lift it up, remember that when you put it down, your toes can't touch the ground, two Only 20 legs are made separately.

Ps : This action seems to be simple, in fact, it is quite tired to do, pay attention to the tightening of the buttocks and the toes can not touch the ground.

 

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