Buttocks sagging is a worry for many people. What people see directly will affect aesthetics, and bulging forward is a popular trend of modern aesthetics, but the deepest level will still affect our health.
For example, our gluteal muscles will affect the stability of our lumbar spine and pelvis.
When standing on one leg, it will weaken our ability to stand on one leg, especially during some of the yoga poses standing on one leg, we will be easy for other muscles compensate .
But also make our hips become malnourished, because we are accustomed to long-term sedentary, buttocks forget how to properly open, let us I lost the ability to generate power, which will easily lead to other problems, our lumbar spine problems, knee and ankle problems.
Today I recommend 11 yoga moves for everyone, specifically for the strength exercises of the hip muscles, quickly collect it!
11 yoga moves to exercise the hip muscles
Action one:
Warrior variant
Right foot in front, left foot in back, heel aligned, left foot inward
Bend right knee 90 reads, hips straight
Raise your hands with your palms facing each other, hold 10 breaths and switch sides
Action two:
Warrior II
Based on the last action, open your hands to the front and back sides
Hip open, parallel to shoulder
Looking in the direction of the right finger
Keep 10 breaths and change sides
Action three:
Warrior three variants
Standing, slowly raising the left leg upwards and backwards
First put your hands on the ground to maintain balance
Left leg parallel to the ground, feet back hook
Raise your back and straighten it to the same height as your hips
Slowly lift your hands off the ground and close your chest
Action four:
Standing flexion
Stand with your legs together, fold down from your hips, and support your hands
Slowly lift your heels off the ground and move your weight forward
Keep a straight line on the back
After stabilizing, slowly lift your hands off the ground and extend backwards from both sides of the body
Hold 10 breaths
causeway bay yoga
Action five:
Magic Chair
Stand, legs together, squat slowly
Knee bend no more than toes
Turn the hips back and down the pelvis
Hands raised above the head, palms facing each other
Chest expansion
Action six:
Goddess variant
Open your feet with your toes facing the sides and bend your knees 90 degrees
Inhale and lift your hands above your head, palms facing each other
Slowly lift your heels upward
Action seven:
Standing flexion
Starting from standing forward, inhale and lift the right leg straight up
Exhale, bend the right knee close to the back of the left knee fossa, and bend the left knee slightly
Repeat 10 times, change sides
Action eight:
Lower dog variant
Starting from the dog-down style, inhale and lift the left leg up and back to straighten the foot back hook
Exhale, open 90 degrees to the left
10 times back and forth
Action nine:
Bracket support variant
Starting from the elbow support, the elbows should be aligned with the shoulders, and the feet should be as wide as the hips
Exhale and bend your knees to keep your hips constant
Inhale back to the toggle support
Action ten:
Four-legged bench variant
Knee on the ground, right elbow on the ground, left palm on the ground
Inhale and lift your left knee off the ground, open 90 degrees to the left and raise
Exhale and let go, keep your knees off the ground, repeat 10 times, change sides
Action eleven:
Locust variant
Lie down and stretch your legs together
Hands clasped together
Inhale, lift your legs off the ground, chin chest off the ground, hands up away from the hips
The above 11 exercises can not only make the shape of the buttocks more beautiful, but also alleviate many health problems caused by the weak muscles of the buttocks. It is recommended to store them for daily practice!
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