Of course, squats can practice hips, but many people practice it to become leg skills. The hips have not changed and the legs are much thicker, which many girls don't want to see. In fact, in addition to squatting, there is also a trump card for practicing buttocks, which is the hip bridge. The gluteal bridge can effectively activate gluteal muscles and shape beautiful buttocks. Let's take a look at the standard practice of gluteal bridge: lie on your back, bend your knees, put your feet flat on the ground and raise your hips, so that your body will stay in a high position for 5 seconds from shoulder to knee, and then return to the starting position. The action is simple and convenient. You can practice at home, and the effect is remarkable. In addition to the standard hip bridge, you can also upgrade your movements.
1. Lift your crotch bridge. You can find a stool against the wall, then put your feet on the chair, or you can practice directly on the sofa. The upper body movements remain unchanged, with two feet high, two legs bent, and the waist, abdomen and buttocks continue to stand up.
2. Raise the back of the gluteal bridge and practice by leaning on a chair or sofa. Don't touch your hips and keep your back straight. If the chair is too hard, you can cushion it with a folded towel on the back of the chair.
3. It is more difficult to change the one-legged hip bridge from two-legged support to one-legged support. In the case of one leg support, we should also keep the pelvis stable and tighten the abdomen. The upper body movements are basically the same. Changing some forms can not only increase the interest and freshness of training, but also make the training effect more comprehensive. After mastering it, you can also lift your feet or lift your back to exercise.
A good figure is made by practice, depending on whether you persist or not. There was once a girl who insisted on 100 gluteal bridge every day, and her figure changed obviously after 30 days. Before the challenge, she had a good physical foundation. After 30 days, climb a flight of stairs.
Hip bridge is really suitable for modern women. White-collar workers who go to work are sedentary and generally have poor backs. Hip bridge can not only activate hip muscles, but also enhance their back strength, improve lumbar muscle strain and bad sitting posture.