Hips aerobics, perfect your hips

Scroll the hips

1, flat body, back, knees to chest, his hands stretched flat close to the ground and shoulder, hip and slowly turn to the right, as far as possible, so that the knees close to the ground, at the first turn to the left.

Exhale and return to its original position. Then breathe in the opposite direction after repeat the action. The second day, repeat 10 times, slowly increase frequency, within 30 days and up to 25 times.

2, suction, hips slowly off the ground when the muscle contraction.

The lower portion of the back, middle and upper followed up until the body with the support of the scapula. Keep pose-invariant 10 seconds. Exhale slowly down the body. You will feel every section of the spine in relaxation. Repeated 2 times, gradually increased to 5 times.

Backward lift leg

1, prone, hands flat side, Palm down.

Side cheek pillow covers. Until the feet are about 15 cm. Breathing, muscle contraction hips.

2, toe protraction, raise your right leg and left about 15 cm.

Keep pose-invariant 1 seconds, and then drop the right leg, when hip must have been done by Mat – this point than you lift leg height is more important. Repeat 10 times in the right leg and left leg repeat 10 times, gradually increasing to 50 times.

Fixed leg kick

1, prone, bending the arm, shoulder and hand on the phase.

The Palm of the hand and arm cushions at the same time, the pressure of legs at the same time off to 15 cm.

2, sustained muscle contraction of respiratory., legs and the hips like swim around leg kick power-50 times, gradually increased to 100.

Kneel down and kick

Hand-foot-1, and knelt down, the hands are equal in distance and shoulder-knees are 20 ~ 30 cm. right foot straight, lift-out to 30 cm.

2, continuous breathing, right foot raised 25 times.

Left foot to repeat the same action. The left and right foot, increasing 25 to 50 times.

Bend knees leg

Hand-foot-1, and knelt down.

Suction, bent, the forehead toward the knee. The right knee closer to the forehead.

2, breath, contraction of the muscles of the buttocks; bow body, try looked right leg stretched towards the ceiling (knees slightly bent to avoid muscle tension).

Breathe in the right knee and forehead back into its original location. Then repeat the same action. Action to answer the prompt to do it, do not choppy, Arch rose hip muscles when to shrink. Left and right leg each repeat 10 times, gradually increasing to 25 times.

Compression hip

1, kneeling down, hands hanging, hand stroking the thigh.

2. inspiratory. to maintain body and legs into a straight line, push with Palm compression hip muscles, the body to maintain posture after bending, unchanged for 5 seconds.

Breath, restore the previous pose. Repeat 5 times, gradually increasing to 25 times.

(The right to practice editing: longwin)

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