So cool! Your body will definitely remember this feeling

On the road to fitness, 10% of people don’t want to start because they are lazy, 20% give up after a few days of trying because they are not determined enough, and 30% persist for more than two weeks but fail for various reasons...

What you need to do is tell yourself to hold on a little longer and try to persevere! Because as long as you pass this period, you will definitely see small changes in yourself and have the confidence to continue practicing.

Below are two extremely exciting fitness exercises that can slim your waist and lift your hips. They are simple and practical. Dedicated to friends who are trying to lose weight before the holidays! Your body will definitely remember this feeling!

Side lunges are a stretching exercise that also works the thigh and buttock muscles.

The side lunge works your quadriceps, glutes, hip flexors, and hamstrings. The exercise method is: stand upright with your feet slightly apart, your hands hanging in front of your thighs, take a big step to the left with your left leg, with the toes of your left foot slightly pointing outward, and when your left foot touches the ground, your body's center of gravity moves to the left.

Keeping your torso straight and your abs tight, lower your hips straight down until your left thigh is parallel to the ground. During this process, you should always keep your chest and head up, and your right leg should always be straight. Your upper body should only be slightly leaning forward, your hips should be pushed back, your left knee should not move forward at all, and your left calf should always be perpendicular to the ground. Next, use your left leg to push yourself up from your heel, returning to the starting position.

You should be able to complete the exercise without losing your balance. If you're losing your balance, you can shorten the distance between your legs. After completing enough reps, switch to the right leg and bend it. This is one of the few side-to-side exercises and a great way to build the strength needed to do a single-leg squat.

Variation: You can also do the side lunge without moving your feet after spreading them sideways, that is, without returning your feet to the starting position, as shown in the middle photo, and directly stepping down to the other side; just like this, follow the movements described above and do them until both legs are exhausted, which is considered a complete set of movements.

Hip Bridge

1. Bend your knees and lie on your back with your feet slightly wider than shoulder width apart. Place your arms out to the sides on the ground.

2. Use your hips to push upward, using your shoulders and upper back as one fulcrum and your feet as another fulcrum. Push your hips upward, and lift your lower back and thighs as well, until your entire torso is basically in a straight line from shoulders to knees and is roughly perpendicular to your calves. During the entire process, your feet, shoulders, upper back, and arms should remain still, and your calves should not move actively.

3. Use your hips to return to the original position slowly and under control.

Key points:

1. Use your hips to exert force, but don't press down with your arms and upper back to gain leverage.

2. When lifting the torso, use the buttocks as the fulcrum and the center of upward movement, rather than the middle and lower back.

3. The shoulders and upper back serve as the same fulcrum to provide stable support. Do not try to lift the upper back, as this can easily damage the shoulders and cervical spine.

Training methods:

Start with the bodyweight hip bridge, then transition to the single-leg bodyweight hip bridge once you've mastered the movement, and finally to the barbell hip bridge.

Key points of single-leg bodyweight hip bridge: one leg is always lifted up, knee slightly bent, thigh basically parallel to the ground, other movements are the same as bodyweight hip bridge, the load is greater than bodyweight hip bridge, and it can also correct the imbalance of strength on both sides.