How to do hip lift?

Every woman wants to have a beautiful and charming body, and the buttocks are an important part of the body. Whether you can lift your buttocks well is closely related to whether you have a good buttocks lifting plan. This has always been a problem that many female friends are troubled by. Only by choosing a method that suits you can you achieve the effect you want. So, how do you lift your buttocks? Everyone can try it out.

1. Bridge exercise

Lie flat on your back on a mat or bed, place your hands at your sides, bend your legs 90 degrees, and place your feet on the ground. Start by inhaling without movement, lifting your hips as you exhale, supporting your body with your feet and shoulders, tightening your hips, and lowering as you inhale. When practicing, keep your arms relaxed and rely mainly on your hips to exert force. Do 10 to 15 times as a set, and practice 2 to 3 sets each time. This movement can not only lift the buttocks but also achieve other effects of body shaping. How to effectively lift the buttocks

2. Clam exercises

Lie on your side on a mat or bed with the arm on the side of the mat bent and your head resting on your forearm. Stretch out the other arm with your palm placed on your upper hip. At the same time, bring your legs together, bend your knees to 90 degrees, and keep your feet parallel to the plane of your back. There is no movement when you inhale, and when you exhale, lift the upper leg until it is on the same plane as the body lying on your side. Do not separate your feet, just separate your knees, like a clam opening and closing its shell. Repeat 10-20 times as a set, and practice two sets on each side. How to effectively lift the buttocks

3. Step exercises

You can practice this on a step machine, stair stepper, or stairs. Stand one foot away from the steps, step one foot onto the step, straighten your legs and lift your body up, using only one leg to exert force. You can do it alternately or on one leg, 10-20 times as a set, 2-3 sets each time. If you want to increase the difficulty, you can increase the height of the steps.

4. Squat and lift the hips - keep your legs shoulder-width apart, stretch your hands straight and parallel to the ground, and point your knees and toes outward. Then bend your knees and squat down, so that your thighs are parallel to the ground and form a 90-degree angle with your calves. Hold the position for 8 seconds and then return to the original position. Repeat this movement 20 times.

5. Flexion exercise - this movement is relatively simple. Stand up straight, hold a dumbbell of moderate weight in each hand, place your arms on both sides of your body, bend your knees slightly, keep your arms straight, then lean forward, keep your back straight, and then slowly return to an upright position, keeping your hands vertically downward at all times. Repeat the action 12 times as a set, and repeat 3 sets in total.

6. Walk with big strides while shaking your arms on the way to and from get off work - commuting to and from get off work is also a great opportunity to shape and lose weight. There are two commuting times every day, and it would be a waste if you don’t use them to shape your body. When it comes to “walking to shape your body”, don’t worry about whether anyone is watching you or not. It is not important. If you practice properly and walk beautifully, people will naturally stare at you.

7. Practice walking with full feet in the office - when practicing walking, you don’t need to use the strength of your two legs. Instead, put your center of gravity on your calves first, and then practice walking with “full feet” and walking in a straight line. Only then will you walk steadily and not frivolously. The so-called "full feet" does not mean that the toes are touching the ground, but that the entire sole of the foot is on the ground, with the toes stretched forward and the power of the lower abdomen is used to weaken the leg force. By applying power to the lower abdomen, the chest will naturally be straightened and the whole person will become lighter.

The above methods of how to lift the buttocks are not very complicated, and you can do them when you have time. At the same time, you should find a method that suits your actual physical condition, so that you don’t always waste time and energy. At the same time, whether it is lifting the buttocks or losing weight, it requires long-term persistence to be effective.