What action can quickly enrich the buttocks (the effect can be seen within 2 months)

Doing hip lifting exercise every night before going to bed is less time and convenient, and persistence will definitely have an effect. My friend persisted for 40 days and it worked.

The specific method is:

1, lie flat, bend your legs, push your abdomen up, feel the muscles of your hips and thighs tighten, and then put them down. Do this 20-40 times.

2. Kneel on the bed like a kitten, put your knees on the bed surface, support one leg, and lift the other leg up, 20 times for each leg. Hang in there, my friend has already worked ~

In addition, you should wear hip-lifting pants at ordinary times, and your hips sag 1 mm on average every year, especially when doing sports, such as running.

■ Hip aerobic exercise

Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.

(Hip lift exercise 1)

1. The body is in a kneeling position, with hands open and shoulder-width on the ground.

2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.

3. Repeat 30 times before changing sides.

(Hip-lifting Exercise 2)

1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.

2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.

3. Repeat 30 times

(Hip-lifting Exercise 3)

1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).

2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.

3. Repeat for 30 times and then change feet.

(Hip-lifting Exercise 4)

1. Lie on your back with your hands and feet straight.

2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.

3. Stop at a place 30 cm above the ground and stand still 1 min.

PS: Keep your back off the ground, keep your knees bent, and don't use force on your shoulders and arms.