What are the most effective hip lift exercises?

The buttocks is the place where fat is most likely to accumulate. In order not to affect your figure, you need to know some methods that can help you lift and slim the buttocks. For example, you can use a chair to complete the movements of slimming and lifting the buttocks.

1. Lift your hips behind the chair

Step 1: Stand with your hands on the back of the chair and against the wall, keep your body standing, and tighten your buttocks:

Step 2: Lift your right leg straight and backward, tighten your hips, and hold this position for 10 seconds before putting it down.

Step 3: Change to the other foot and perform the same exercise, repeating the action 20 times on each side.

2. Bridge yoga

Step by Step

If you want to have a firm and perky peach-shaped butt, it is recommended to do more bridge movements in yoga. Using the strength of the gluteus maximus and thighs for support, you can strengthen and tighten the muscles of the buttocks and legs, and even eliminate fatigue in the feet and prevent varicose veins.

Step 1: Lie flat on your back with your feet hip-width apart, knees bent, and palms facing down.

Step 2: Inhale, use your hips and thighs to push down, and use the force of your feet to lift your hips up and hold it there.

Step 3: Place your hands behind your hips and hold them together, turn your shoulders backward, feel the coccyx roll towards the pubic bone, and tighten the muscles on both sides of your hips. After maintaining five deep breaths (one complete deep breath each time you inhale and exhale), exhale slowly, release your hands, and return your hips to the ground.

3. Stretch your gluteal muscles

Step 1: Sit on the bed with your legs straight, your sitting bones sinking and stabilizing, your right knee bent, and your right ankle placed on your left knee.

Step 2: Bend your left knee, lift your right thigh, move your right knee as close to your left heel as possible, and slowly move your right knee down.

Step 3: In order to overlap your legs as much as possible, open your legs as far as possible and adjust your posture so that your knees are closer to your heels. If you feel pain in your hips and thighs, it is ok to move your right leg forward and down.

Step 4: Use your hands to support the ground, stabilize the sitting bones on both sides, keep your waist and back straight, and hold for 30 seconds.

step5: Exhale, slowly move two fingers forward until your arms are straight, deeply stretching around your hips. Hold the position for 30 seconds, then slowly return to the original position and repeat on the other side.