10 ways to lose weight, yoga, create the perfect hip shape

Summer is here and I want to wear a beautiful dress on the street, but my hips are loose. What should I do? Don't worry, today's recommended 10 weight-loss yoga movements will help you tighten your hip muscles, increase your hip elasticity, and help you have beautiful, tight little hips!

Step 1

10 ways to lose weight, yoga, create the perfect hip shape0

Stand with your legs apart and hands akimbo. Slowly bend your knees and squat down while raising your arms to maintain balance. Pay attention. Try to keep your thighs parallel to the ground, hold for 10 seconds, and then slowly restore. Repeat 10 - 20 times and you can practice about 3 groups.

Step 2

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Stand with your legs together with your hands akimbo. Inhale, slowly lift your left leg to the side of your body, trying to lift it to the limit, so that the outer side of your hips will feel sore and tight. Keep your upper body still as much as possible. After holding for 10 seconds, exhale and slowly lower your left leg. Repeat 10 - 20 times, and then change the right leg to practice. You can practice about 3 sets.

Step 3

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Stand with your legs together with your hands akimbo. Inhale, slowly lift your left leg backwards, try to lift it until the back of your hips feels sore and tight. Keep your upper body still as much as possible. After holding for 10 seconds, exhale and slowly lower your left leg. Repeat 10 - 20 times, and then change the right leg to practice. You can practice about 3 sets.

Step 4

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Get down on your knees, put your hands on the ground, straighten your left leg back, and touch your toes on the ground to prepare. Inhale, use the strength of your hips to slowly lift your left leg upward, try to control your upper body not to move, do not collapse your waist, do not use the strength of your waist to lift your legs, hold for 5 - 10 seconds, exhale, and slowly lower your left leg. Repeat 10 - 20 times, and then change the right leg to practice. You can practice about 3 sets.

Step 5

10 ways to lose weight, yoga, create the perfect hip shape4

Get down on your knees, put your hands on the ground, inhale, and slowly bend your left leg and lift it up. The calf should be perpendicular to the ground and lift it until the thigh is parallel to the ground. Pay attention to use the strength of the buttocks to lift the leg. After holding for 5 - 10 seconds, exhale and slowly lower the left leg. Repeat 10 - 20 times, and then change the right leg to practice. You can practice about 3 sets.

Step 6

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Kneel on both knees, support the ground with both hands, inhale, and use the strength of the side hip to slowly lift the curved left leg to the side of your body, so that the left leg is parallel to the ground, and the large and small legs must be angled at 90 °. Always keep the upper body parallel to the ground. After holding it for 5 - 10 seconds, exhale and slowly lower your left leg. Then change your right leg and practice it 10 - 20 times. You can practice about 3 sets.

Step 7: Position the

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Lie on your right side, support your body with your right forearm, and straighten your legs so that your body is in a straight line. Breathe in. Slowly lift your left leg upward, hold it for 5 to 10 seconds, then exhale, and slowly lower your left leg. Repeat it 10 - 20 times and change to the left flank. You can practice about 3 sets.

Step 8

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Lie on your back, bend your knees, and touch the ground with your feet close to your hips, with your feet spaced apart as wide as your pelvis. Inhale, use the strength of your hips to slowly lift your hips up, tighten your hips as much as possible, hold for 10 seconds, exhale, slowly lower your hips, repeat 20 times, you can practice 3 sets or even more sets.

Step 9 Lie on your back in the position of the

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, relax your arms on your sides, bend your knees, and place your feet flat on the ground. Place your right ankle on your left thigh, and stretch your right knee outward to make both thighs as parallel as possible, keep your hips flat on the ground. Inhale, slowly lift your hips upward, and try to straighten your right leg forward. After holding for 100 seconds, exhale, slowly lower your hips, and at the same time place your right ankle back on your left thigh. Repeat 10 - 20 times. Then change your left leg to practice, and you can practice about 3 sets.

Step 10 Relax and practice in

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. Get down on your knees and put your hands on the ground. Exhale, press your hips to the right until your right hip touches the ground. After holding for 10 seconds, inhale and restore. Exhale, press your hips to the left until your left hip touches the ground. Hold for 10 seconds, inhale and restore. Repeat the exercises for 10 groups once on the left and right to relax the muscles in your buttocks by stretching. (Editor in charge: Jiang Gang)