Props make you lose your hips in 5 steps
1. Hanging thin buttocks
Hanging in the air
Bend your elbows and lie on the ground, holding each other's hands, keeping your body on the inside of your forearms and toes, and your chin close to your chest. Tighten your abdomen, keep your back straight, and breathe slowly and deeply.
Note: the waist must not be deflated, loose and collapsed, and the buttocks must not be puckered up. Keep the body straight.
Training times: keep this position, count from 1 to 10, and then do it 1 to 3 times.
2. Side bypass, thin buttock back to the top
Side bypass
Lie on your right side, legs straight, one leg on top of the other. Keep your left arm straight up and your right elbow and forearm on the ground. With the help of abdominal strength, the upper body and hip are lifted off the ground. Hold position at the top of the action; same on the other side.
Note: the body should be in a straight line. Training times: count slowly from 1 to 5, repeat 1 to 3 times.
3. Leg up sit ups, lean hips back to the top
Leg up sit ups
Lie flat on the carpet, bend your legs, lift them to the top of your hips, cross your feet and ankles, hold your head in both hands, bend your elbows outward, then slowly roll your head, neck and shoulders off the ground, close your abdomen tightly, exhale, lift your hips and hips off the ground, and then slowly return to the starting position.
Note: when lifting buttocks, don't bend your legs and hips toward your face. Keep your upper body still.
4. Supine slow pedaling, lean hips back to the top
Supine slow pedaling
Lie flat on the ground with your left knee bent toward your chest, your right leg raised and extended at a 45 degree angle to the ground. Hold your head in both hands, bend your elbows outward, roll your head, neck and shoulders off the ground, and rotate the middle of your body so that your shoulders are opposite to your left knee. Hold for a while, then slowly bend the right knee, lift the left leg, align the left elbow with the right knee, hold for a while, and continue to rotate repeatedly. Exhale and inhale at least once each time you twist your body.
Note: to feel the neck and shoulders are in force, rotation of the upper body, abdominal contraction feeling.
Training times: do 2 to 3 groups, 10 to 20 times in each group.
5. Sit V-shaped knee lift, lean hip back to the top
Sitting V knee lift
Choose a longer stool or one-piece sofa, sit up straight on the edge, tuck in your stomach, bend your elbows, and lean back slowly so that your feet are off the ground and parallel to the surface of the stool.
Then fold up the upper body and * * and bend the knee toward the chest. At the same time, straighten the arms so that the upper body is in contact with the knee forward. Hold on for a while, and then extend to the starting position.
Note: the abdomen should always be tightly folded, and the spine should be straight to protect the waist.
Training times: do 3 groups, 10 to 30 times in each group.
