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Now whether it’s yoga or fitness! It seems that peach hips and upturned hips are particularly popular.
Good looking, full and round hips mean pelvic health, and also highlight another charm of women! We all know that whether you want to beautify your back or practice your gluteal muscles, continuous regularity and long-term persistence are the key to achieving results! Therefore, today I share a set of hip lifting Yoga sequence that is simple and practical and can be practiced at home.
It is not limited by equipment, time, etc.
anytime, anywhere, you can practice it if you want! Action 1.
Stretch and activate the hip joint properly before hip practice.
It is necessary to prepare for low lunge.
The right leg is in front, the calf is vertical to the ground, the left knee is on the back, the hands are on the ground, the hips are cooperating with breathing, stay for 10-12 breaths, and then change to the opposite side action.
2.
Withdraw from the previous action, push the left leg backward and inhale, with both hands on hips, keep the spine extended and exhaled, tighten the core, bend the knee 90 degrees, bend the hip, bend the knee down, inhale, Repeat the exercise for 10-15 times, and exchange the actions on the other side.
3.
Support your elbows on the ground, kneel on your knees and exhale, close your core, bend your knees on your left leg and raise your thigh parallel to the ground, focus on the left hip, activate the left hip muscle, inhale, and repeat the exercise for 10-15 times.
4.
Maintain the basis of the previous action, inhale, straighten your right leg and raise your hips on both sides, exhale and tighten your core, Feel the buttocks tighten, repeat the exercise for 10-15 times, and then switch sides.
5.
Lie on the left side, get your legs together, bend your knees, keep your left thigh and knees on the ground, keep your feet off the ground, and put your right hand on the front side of the body to help stabilize your exhalation.
Tighten the core, and abduct your right hip.
Pay attention not to put your pelvis back, and your gluteal muscles breathe in, and restore the original.
Practice 10-15 times on each side.
6.
Lie on your stomach, straighten your hands back, buckle your fingers, exhale, tighten the core, and lift your legs off the ground, and raise your chest, Stretch your shoulders back, extend your lumbar spine, keep the height of your legs and chest unchanged, keep your legs apart from each other and close together to cooperate with your breathing, repeat the exercise for 10-15 times.
7.
Keep prone position, inhale, stretch your hands forward and exhale, tighten the core, lift your right hand and your left leg up, inhale, restore, then change your left leg and your right hand alternately for one time, repeat the exercise for 10-15 times.
8.
Lie on your back, bend your knees, exhale on the floor of your feet, tighten the core Roll the tailbone, inhale the buttocks off the ground, restore, repeat the exercise for 10-15 times.
9.
Lie on your back, stretch your legs straight and inhale forward, bend your right leg to the left side of the body, bend your left leg, and stay close to the buttocks with your heel for 10-12 breaths.
Change the other side.
The last action 9 is the buttocks stretching action, which is indispensable.
After practicing the above 8 actions, you must carefully complete action 9! If the source of the content published in this official account is indicated, the copyright belongs to the original source (those that cannot verify the copyright or do not indicate the source are from network collection)..
