How to practice perfect hip shape in spring practical thin hip exercises? Hip is a very key part for women. According to the flat characteristics of Asian women's hips, several effective methods to thin hips have a perfect hip shape.
1. Power jump
Target: hips, thighs
a: Raise your right leg as high as you can, raising your knee as high as possible, while raising your left arm above your head.
b: Straighten your left leg, bend your right elbow upward naturally, and change your right foot to continue jumping after falling on the ground.
AB is a set of actions, continue to do 10 sets.
2. Squatting and jumping
Target: hips, thighs
a: Feet apart, hip width apart, in a squat position, legs and knees bent at 90 degrees.
b: Then straighten your arms up, straighten your legs, jump up, and return to the starting position.
AB is a set of actions, repeat 10 sets.
3. High leg lift
Objectives: abdominal, hip flexibility, hip
a: Place a 12-14 inch high mat on the ground with your left foot on the mat
b: Then lift your right leg, bend your knee until it is parallel to the ground, then return your right leg to the starting position, and then practice with another leg
AB for a set of actions, do 10 sets. If you want to increase the difficulty, you can hold a 5-10 pound dumbbell with both hands.
4. Tree cutting
Objectives: shoulders, abdomen, hips
a: Keep your feet apart, hip width apart, grab an 8-10 pound dumbbell with your hands on the inside of your thighs, and then squat down with your knees at 90 degrees to the ground.
b: Keep your elbows slightly bent, stand slowly with the dumbbell over your head, and then return to the starting position.
AB is a set of actions, continue to do 10 sets.
5. Single leg extension
Target: hips, thighs
a: Place the left leg in the front of the body, bend the knee, and straighten the right leg as far back as possible.
b: Bend your back forward and touch your left leg as much as possible, with your forearm horizontal on the ground
6. Forward jump
Objectives: hip flexibility, thigh and calf
a: Stand on both legs, bend your arms 90 degrees, then move your right leg forward and bend your left leg backward
b: Then the body jumps up, while the arm moves forward, still keeping the elbow bent 90 degrees, and the legs jump in mid air, like scissors legs
c: After jumping, return to the posture of bending the left leg forward and bending the right leg backward
ABC is a set of movements. Do 10 sets and change legs.
7. Single leg forward
Goal: exercise your hips, inside and outside your thighs
a: Hands akimbo, right leg forward, left leg backward bending, two knees are kept 90 degrees from the ground
b: Return to the standing position, then bend the right leg to the right and straighten the left side
c: Then step the left leg forward to keep the knee bent further and the right leg bent back
ABC for a set of movements, do 10 sets, and then change legs. Keep your neck and spine in line throughout the movement.
8. Prone extension
Objective: back and legs
a: Keep your feet apart, hip width apart, bend your back down, straighten your legs, and touch your hands to the ground 8-12 inches away from your legs.
b: Stretch your hands forward into a push up position, and then slowly move your legs to the position of your hands.
If you want to have a perfect hip shape, you might as well try this set of thin hip exercises. Practice every day and the effect is obvious!