Some people lack daily exercise, excess fat accumulation in the buttocks, coupled with poor blood and water circulation, not only hinder the appearance, but also affect posture and health. Before going to bed to do a few small moves, can help you easily build buttocks, before the summer comes, we quickly practice it.
1. Hands, knees and legs
Kneel on the mat, hands on the ground. Slowly raise and straighten the right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. Lift height can be increased gradually, exhale when upward.
2. Prone and shoulder raised
Lie prone on the mat with arms straight forward. Slowly raise your upper body to the highest point, slightly raise your head, and then slowly lower to the starting position. Keep the abdomen and below close to the pad, do not suddenly force.
3. Lie on your back and raise your hips
Lie on your back, legs bent, hands on both sides of your body, feet flat on the mat. Heel force, slowly raise the hip, and then slowly reduce to the starting position. The lifting height can be increased gradually. If you need to increase the difficulty, you can practice on one foot.
4. Raise the arms and legs in prone position
Lie prone on the mat, legs straight, arms straight. Slowly raise your right arm and left leg to the highest point, slightly raise your head, and then slowly lower to the starting position. Then switch to the left arm and right leg. Lift height can be increased gradually, exhale when upward.