Among the butt-raising movements, some are relatively simple and some are more complex. Of course, no matter what kind of butt-raising movements are, they are all good, but many people don’t know what simple butt-raising movements are before going to bed. I believe someone still knows. So, what are some simple hip movements before bed? Let’s find out together below!
Squat
Keep your body in a straight line with your feet shoulder-width apart; Squat down slowly, imagining that you are sitting on an invisible chair, and finally stand up slowly to return to the original position. It should be noted that the bend of the knees must be kept no more than the range of the toes, while the body is tight and the back is straight. If novices find it difficult, they can practice with the help of a fitness ball. Try placing the ball on your lower back and slowly squat against the wall.
Lie on your back and raise your hips
Lie on your back on the mat, with your legs bent, your hands on your sides, and your feet flat on the mat. Using your heels, slowly raise your butt, and then slowly lower it to the starting position. The lifting height can be gradually increased. If you want to make it more difficult, you can practice with one foot on the ground.
Lie prone and shoulder raise
Lie prone on the mat with your arms extended forward. Slowly raise your upper body to the highest point, raise your head slightly, and then slowly lower it to the starting position. Keep your abdomen and lower body close to the mat and do not exert sudden force.
Prone Arm and Leg Raise
Lie prone on the mat with your legs straight and your arms straight. Slowly raise your right arm and left leg to the highest point, raise your head slightly, and then slowly lower it to the starting position. Then switch to left arm and right leg. The lifting height can be gradually increased, exhaling as you go up.
Hands and knees with legs raised
Kneel on the mat with your hands on the ground. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to left arm and right leg. Keep your head and spine in a natural position. The lifting height can be gradually increased, exhaling as you go up.