Full, good-looking buttocks is the pursuit of every girl for a good body, but people who are used to being sedentary and lack of exercise usually bring flat hips and sagging hips, which will make you look bad in pants and look like dama. And usually greedy food, excess heat is easy to transform into fat accumulation, there will be fat butt problem.

How can you improve the shape of your butt, increase the circumference of your butt, and create a tight and nice butt?

If your body fat rate exceeds the standard and your body is obese, you can strengthen aerobic exercise brush fat, such as jogging, skipping, jumping jacks and other systemic exercises, and exercise for more than 30 minutes a day.

At the same time, you should do a good job of diet management to reduce calorie intake, choose light processed, natural foods instead of processed, high oil and salt unhealthy death, meal can be full, which can help you reduce body fat rate, thereby improving the problem of fat butt.

If you are not fat, but your hips are out of shape and sagging, we can strengthen lower limb hip leg training, muscle development can support the hip shape, make your hip line lift, legs look long, and effectively enhance the charm of the curve.

Sticking to hip and leg training can improve muscle content, muscle is an energy-consuming tissue, which can help you strengthen your basic metabolic value, inhibit fat accumulation, effectively improve fat burning efficiency, and let you slim down faster.

Adhering to hip training can also improve blood circulation, warm up the limbs, help you improve the problem of cold hands and feet after winter, and easier to sleep at night.

Adhering to hip and leg training can activate the muscle group of the lower back, improve back pain, muscle strain and other problems, strengthen the pelvis, and effectively improve the health index.

Which actions should we start with to train our hips and legs? 7 moves to improve the flat buttocks, maintain the frequency of exercise once every 2-3 days, sculpting the charming curves of girls!

Action 1: Lift the legs left and right 10 times after the kneeling position, repeat 3 sets

Movement 2: Lateral hip rotation left and right 10 times, repeat 3 sets

Action 3: Step and bounce squat 10 times each, repeat 3 sets

Movement 4: Single leg hip bridge left and right 10 times, repeat 3 sets

Movement 5: Jump lunge squat left and right 10 times, repeat 3 sets

Movement 6: Squat wave 15 times, repeat 3 sets

Exercise 7: Carry out 15 reps of weight-bearing hip bridge and repeat 3 sets