Click the “Yoga Slimming exercises” above to pay attention to modern women.
The pursuit of a good figure has never stopped, such as hip raising, waistcoat line, etc! A good figure can not only have more choices in dressing, but also bring good confidence! Today, Xiaobian has sorted out a series of Yoga series to strengthen the core and the buttocks.
You can join these series in your daily yoga practice, keep practicing, and have buttocks and waistcoat lines! Action 01: enter from the inclined plank, tighten the core and gluteal muscles, keep the shoulders vertical to the wrists, inhale and prepare to exhale, lift the right leg back for 3 seconds, inhale, restore, return to the inclined plank, and repeat 10 groups of actions 02.
Exit from the inclined plank, enter the small table exhale, tighten the core, stretch the right hip outward to feel the strength of the gluteal muscles, pay attention to the neutral position of the pelvis, keep the dynamic exercises for 12-15 times, and then straighten the leg and continue to keep the outstretched state The gluteal muscles continue to exert force and stay for 5 seconds.
03.
Withdraw from the upper one, continue to return to the inclined plate to exhale and tighten the core, lift the left leg back and stay for 3 seconds to inhale and restore, return to the inclined plate movement.
04.
Withdraw from the inclined plate, continue to return to the small table to exhale and tighten the core.
The left hip abducts to feel the gluteal muscles exert force.
Pay attention to the neutral position of the pelvis and keep the dynamic practice for 12-15 times.
Then straighten the leg and keep the outstretched state of the outside of the thigh The gluteal muscles continue to work hard and stay for 5 seconds.
05.
Lie on your back on the yoga mat, stretch your left leg straight and stretch your instep, and your right leg straight and upward at 90 degrees to the ground.
Your upper body is slightly off the ground.
Grasp the shoulder at the back of your leg with both hands to relax, feel the core fully tightened and stay for 5-8 breaths as a group.
After three groups of exercises, change your left leg to continue to practice.
The same three groups of actions 06.
Sit on the mat, lean your body backward to support the ground, align your shoulders with your elbows and exhale to tighten the core, Keep your legs bent and off the ground for 5-8 breaths or after 12 dynamic exercises, straighten your legs, feel the strength of the transverse abdominal muscle, stay for 5-8 breaths as a group of exercises-5 groups, inhale, restore the action 07, continue to sit on the mat, rotate the pelvis forward, tighten the core, keep the back extended, bend your legs and lift them up, put your hands in the knee fossa to feel the strength of the abdominal muscle group, stay for 5-8 breaths, straighten your legs, open your hands to both sides and stay for 5-8 breaths as a group, Repeat 3 sets of tips: Jia Ren with good physical fitness suggests that you can repeat this set of tips in series for 3 times to experience different bitterness! Click the official account business card below to identify and pay attention.
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