Many people do good exercises for all parts of their body, but only the gluteus maximus muscle has given up practicing because of some prejudices, which makes it look uncoordinated and unsightly. Therefore, we need to do more hip-raising exercises. For some people with flat hips, we need to do more hip-raising exercises. Today, let’s take a look at what are the butt lifting exercises for girls at home.
Bridge
1. Lie on your back, with your feet shoulder-width apart and your hands at your sides;
2. Bend your legs, keep your heels as close to your buttocks as possible, and try to touch your heels with your hands;
3. Inhale, slowly lift your buttocks, tighten your anus and perineum, feel the stretch across your heels, and take several deep breaths;
4. Hold your lower back with your hands and stay there for a few seconds;
5. Exhale, continue to lift your heels off the ground, point your toes on the ground, and stay for a few seconds. Then slowly lower your buttocks and back to the ground, relax your body, and adjust your breath.
Bicycle style
1. Lie on your side, support your upper body with your left arm, and press the most convex part of your body;
2. Lift your legs parallel to the ground;
3. Take turns with both legs in the same direction as riding a bicycle;
4. Perform the above exercises on the other side, and the number of exercises should be symmetrical in the front and rear directions.
Locust style
1. Lie on your back and adjust your breath, make fists with both hands, and place your arms at your sides;
2. When inhaling, lift your left thigh off the ground, straighten your knees, tighten your buttocks, and breathe naturally for 2 to 3 times;
3. Exhale, slowly lower your left leg to the ground, adjust your breath and relax, then change your feet and continue for 2 more times.
Bow pose
1. Lie on your back on the mat, place your hands flat on your sides with your palms facing up, and put your feet together;
2. Bend your knees, stretch your hands back, and grab the insteps or ankles;
3. Inhale, lift your hands and legs as high as possible, raise your knees, and breathe naturally. When finishing the exercise, slowly lower your legs and upper body, release your hands and return to your side, place one side of your face on the mat, and relax completely. Repeat the exercise 2 times.
Tiger style
1. Lie on your stomach, keeping your arms and thighs perpendicular to the ground;
2. Inhale and adduct, bring your left knee close to your forehead, lift your left foot off the ground, tighten your abdomen and stretch your back;
3. Inhale, slowlySlowly extend your left leg straight upward, try not to turn your hips, raise your head, look up, and lift your body's center of gravity;
4. Restore the breath adjustment, lower your head to relax your whole body, and then switch sides to practice.