Fitness thin legs buttocks movement buttocks yoga movement diagram

Many people from the front at first glance the body is still good, but the hips are flat and wide and sagging serious, especially after the birth of a woman, the hips sagging more serious, at this time need to practice more buttocks lifting yoga movements, so as to have a tight and sexy buttocks again.

Locust Pose

This movement can lift and tighten the buttocks, eliminate lumbosacral pain, and is beneficial to the digestive and urinary systems. Step1: Lie on your back, tune in, make fists with your hands and hold your arms to the sides of your body. Step2：Inhale, lift the left thigh off the ground, straighten the knee, tighten the buttocks, keep breathing naturally for 2-3 times, exhale, slowly put the left leg on the ground, after adjusting and relaxing, the method to do the above exercise, repeat 2 times each on the left and right. Step3: You can also use the power of the hips to lift both legs off the ground at the same time, and relax your upper body as much as possible.

Tiger Pose

This movement can lift and tighten the hips and reduce the fat in the back. During the movement, imagine your body is light and feel the fat in your thighs, buttocks and rear waist is burning. Step1: Prepare for the quadrilateral pose with arms and thighs perpendicular to the ground. Step2: Exhale inward, knees close to the forehead, left toes lift off the ground, tuck your abdomen and stretch your back. Step3: Inhale, slowly straighten the left leg upwards, try not to turn your hips, tilt your head and eyes upwards, lift your body weight upwards.

Bridge Pose

This movement can not only massage the internal organs and nourish the face, but also tighten the hips and improve the sagging of the buttocks. Step1: Lie on your back, feet apart and shoulder width, hands on the sides of the body. Step2: Bend your legs, heels as close to the buttocks as possible, hands as far as possible to touch the heels. Step3: Inhale, slowly lift the buttocks, tighten the anus and perineum, experience the stretch at the root of the crotch, and breathe deeply for several times. Step4: hand holding the waist waiting, after mastering the balance, slowly lift the left leg up, stay for a few seconds, and then switch to the other side to repeat this action exercise. Step5: Exhale, slowly put the hips and back back to the ground, relax and rest.

Height increase pose

This action can not only promote growth, but also lift the buttocks, tighten the role of the waist and abdomen. Step1: Take the mountain stand, feet together, legs and hips clenched, tighten the abdomen, spine up, arms raised above the head, hands on the elbows. Step2: Inhale, slowly lift the heels and keep them together. Straighten your knees, tuck your abdomen, tuck your arms, stretch your upper arms up at the elbows, don't collapse your waist, keep your forefoot on the ground for 5-10 seconds, and exhale to slowly fall back to the ground. Repeat the exercise 5-10 times.