Hip lifting skills: 8 tricks for postpartum mothers to bid farewell to drooping hips
The secret of postpartum mothers lifting their buttocks:
1. Draw a circle on one leg
1. Lie on your side, inhale, and kick your right leg as much as possible. Do not roll your hips forward or backward.
2. Control the right leg to draw a circle forward. When the right leg slowly falls down under control, exhale.
3. Slide your right leg twice from the back of your body towards the ceiling and inhale. Alternate left and right sides.
2. Side kick
1. Lie down on your left side, support your left arm on the ground, and support your head with your left hand. Place your right hand on the cushion to help balance. Kick the right leg until it is in line with the hip.
2. Abdomen your abdomen and kick your right leg forward hard.
3. Swing your right leg back and exhale. When swinging, do not lean back and forth, and keep your legs and hips in a straight line. Repeat with the other side.
3. Cross-twisting
1. Lie on your back, bend your knees, and make a 90-degree angle between your thighs and the ground. Put your head in your hands and lift your shoulders off the ground.
2. Inhale while extending your left leg at a 45-degree angle. Use the strength of your waist to twist your upper body, keeping your left elbow close to your right knee as possible.
3. Swap your legs, with your right elbow as close to your left knee as possible.
4. Breathe normally and return to the ready position.
4. Beat your legs
1. Lie on the ground, bend your arms to the side of your head, overlap your hands, and press your forehead against the back of your hands.
2. Abdomen your abdomen and keep your navel tightly close to your spine. Stretch your legs straight and straighten your toes. Kick your legs back off the ground. Be careful not to lift it too high.
3. Spread your legs apart, but not more than the width of your hips. Then quickly bring your legs together so that your inner thighs touch each other slightly.
4. Gently lower your legs and return to the ready position.
5. Small circular ring
1. Lie down on your left side, support your left arm on the ground, and support your head with your left hand. Place your right hand on the cushion to help balance. Kick the right leg until it is in line with the hip.
2. Stretch your right leg straight, inhale, and let your legs circle forward in small but controlled movements.
3. Exhale and turn your legs back. Repeat with the other side.
6. Single kick
1. Support the ground with both elbows, clench your fists with both hands, and straighten your legs.
2. Kick your right leg to your right hip. While doing this, do not relax control of your legs and back, while inhaling in.
3. Kick your left hip with your left leg and exhale.
4. Return to the starting action and maintain normal breathing.
7. Stretch your hips
1. Bend your legs and land on your knees. Put your hands on the ground and rush forward with your fingers. Inhale and straighten your hips.
2. Bend your hips and press your body down, but do not stick it to the cushion.
3. Stretch the upper arm hard and restore it to preparation.
8. Stand and squat
1. Stand up, feet apart at shoulder width, and hands on both sides of your body.
2. Raise your arms and bend them. Bend your knees and squat slowly.
3. Then straighten your legs, put your hands down, and return to your standing posture. Exhale when you squat down and inhale when you stand slowly.
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