"Hip lifting" is one of the body shape characteristics pursued by many women. Through a period of "hip lifting" training program, you can completely shape a tight and perfect hip.
Operation method
Squat: no squat, no hips. This is the truth most recognized by fitness women. Action process: hold the back of the head with both hands or hold dumbbells on both sides of the body, with both toes forward and shoulder width. Lower your hips, bend your knees and squat until your thighs are parallel to the ground, and then stand up slowly after 2-3 seconds. Precautions: Try not to let your knees exceed your toes, keep your torso straight, and do not arch your back.
Squat with the ball: In order to let the beginner maintain the standard of movement better, it is a practical way to lean against the medicine ball on the back. Action process: the same as above. Precautions: Same as above.
Lunge squat: in the training action of creating hip curling, the effect of lunge squat is second only to deep squat. Movement process: stand naturally, with both feet parallel, and take a big step forward with the left foot until the right toe is naturally padded. Squat with both legs bent, until the left thigh is parallel to the ground, keep it for 2-3 seconds, and return to natural standing from left to right. Then switch to the other side. Precautions: After stepping forward, keep your toes forward, not inward or outward.
Plank bridge: also a very classic and effective hip curling movement. Action process: lie on the mat. Bend your knees so that the palms of your feet touch the ground and your knees are together. Lift your hips until your thighs are in line with your body, keep them for 2-3 seconds, and then slowly put them back on the mat, and repeat. Note: The focus of the force is on the hips, and the body leaves the ground because of the contraction of the hip muscles.
Prone leg lift: a very simple hip lift. Action process: lie prone on the mat, put your hands on both sides of your head, and keep your palms close to the ground. Keep your feet on the ground, and your toes will collapse. Lift the left leg to the highest limit, hold it for 2-3 seconds, and then slowly put it back in place. Switch to the other side. Precautions: When lifting the leg, on the premise of ensuring that the body does not roll over, it should be lifted to the highest point, and attention should be paid to the contraction of hip muscles.
