Follow us with the blue words on it! If you ask Jiaren to vote which body type is the most ugly? Pear shape, big belly, tiger back, bear waist, worship meat, I think: pear shape should be in the top three, right? The pear shaped figure will not only make your hips look particularly wide, but also make your hips flat and droopy, and make your thighs look thicker and shorter visually.
Today, Xiao Bian has collected a set of yoga sequences to create a golden ratio lower body.
There are 9 movements in total, which can effectively improve the width of the false hip, flat hips, and big thick legs.
Keep practicing, and you will see your body changes! 01.
Lie on the right side, with the right elbow and forearm on the ground.
Inhale, and extend the left hand and left leg to the distance.
Exhale, tighten the core, and bend the left knee.
The left elbow and the left knee are close to the middle.
Repeat for 10-15 times.
02.
Keep the preparation position of Action 1.
Inhale, and the left hip is extended, and the left leg is lifted up.
Exhale, and tighten the core.
The left knee is bent close to the left arm.
Inhale, and restore and straighten, Repeat 10-15 times 03.
Continue to maintain the preparation position of Action 1.2.
Exhale, tighten the core, bend the left leg forward.
Inhale, straighten the left leg backward, and straighten the instep.
Repeat 10-15 times, and then move 1-3 to practice on the other side 04.
Continue to maintain the preparation position of the previous action.
Bend the left leg in front of the right thigh.
Support the left leg with the left hand, exhale, Tighten the core.
Draw a circle clockwise on the inner side of the right leg.
Repeat 10-15 circles and then change sides 05.
Lie prone, with elbows and forearms on the ground.
Exhale, tighten the core, and lift the right leg up slightly.
Inhale, restore, exhale, and lift the left leg up.
Alternate left and right exercises for one time, repeat 10-15 times 06.
Lie on the back, with knees bent, and feet on the ground.
Exhale, tighten the core Roll your tailbone and lift your hips off the ground.
Inhale, bend your right hip up, stretch it straight and bend your knees forward.
Repeat for 10-15 times, and change the other side.
07.
Lie on your back, and support your elbows on the back of your body.
Exhale, tighten your core, and bend your right leg close to your abdomen.
Rotate your hips clockwise outward, inhale, and restore.
Repeat for 10-15 times, and change the other side.
08.
Lie on your back, and stretch your legs up, Put your hands on both sides of your body.
Exhale, tighten the core, and cross your legs to the middle for three times.
Then separate your legs to both sides, and repeat the exercise for 10-15 times 09.
Keep the position of the previous action, bend your knees.
Heels touch each other, and your hips abduct.
Exhale, tighten the core, and bend your knees close to your abdomen.
Inhale, push up straight to restore, and repeat the exercise for 10-15 times 👍。.
