Beautiful buttocks and a flat stomach are what many women want to have. If a person has a loose stomach and hips sagging, it is very bad for the image. How to lift the abdomen and buttocks, mainly do the lifting method, side leg lifting, flipping method, and so on. So, what are women's abdominal and hip movements? Let's take a look!
 

1. Lifting type
First, lie down, put your hands on both sides of the body naturally, then use your left leg to support the body as much as possible, and keep your right foot bent for 5 seconds; then slowly lower it down to resume lying down for 5 seconds; Support the ground with your right foot, let your body rise as much as possible, and keep your left foot bent for 5 seconds; resume lying down.

 2. Side leg lift
Lie down on the left side, put your left hand under the head, and put your right hand in front of your chest; keep your body as straight as possible; lift your right foot upwards, keep the other parts still, and hold for 5 seconds; recover As it is, do one more motion on the right side.

 3. Flip type
Choose the left side-lying position, keep the left hand under the head, and place the right hand in front of the chest; keep the upper body straight and the lower body knee slightly bent; stretch the right foot as far as possible at a 45 ° angle, and keep the other parts as immobile as possible. Hold on for 5 seconds; change to the right and do it again after restoring the original condition.

 4. Hip-up
Adopt the basic posture of lying down; keep your knees bent and your hands straight out; spread your hips as high as possible with your waist, keep the other parts still for 5 seconds; restore your original lying posture.

 5. Push-up leg lift
Face the ground, support the ground with the palms of your hands and the toes of your feet, and lift your body; straighten your body, straighten it as far as possible, especially your back; lift your left foot and keep your knees as close as possible to your abdomen for 5 seconds; Return to the original posture and practice with your right foot again.

 6. Half squat
Stand with your feet apart, about one foot wide; put your hands on your thighs, buttocks slowly descend, as if you are sitting on a chair; keep this position for about 10 seconds, and then slowly return to its original state. Repeat 5 times.

 7. Kneeling legs raised
Forearms and knees are on the ground; the calf is stretched back along the ground, at a 90 ° angle to the thigh, and the abdomen and hips are raised; raise one leg and straighten it parallel to the ground; then bend the knee, lift the foot up and raise the calf, then stretch the leg Put it straight down and return to its original position. Repeat 15 times, then change legs.

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