Office workers sit for a long time without exercise, and their fat buttocks can’t be gotten rid of? Yoga teacher teaches 2 hip stretches to make you beautiful and elastic

If you’re too lazy to go out in the winter, you can easily train your butt at home! Yoga teacher Sisii said that having firm and perky buttocks is undoubtedly a bargaining chip for sex appeal. However, some people easily develop "fat buttocks" due to their lifestyle habits and sitting for long periods of time without moving. For example, many office workers sit for long periods of time without exercising, which can easily lead to excessively enlarged buttocks and sagging buttocks, affecting the overall body curve. But through buttocks yoga stretching, creating a perky buttocks is no longer a dream.

Health yoga teacher Sisii pointed out that the buttocks are another face of a woman. Many women are congenitally less likely to develop a perky butt due to their expanded pelvis. Coupled with the lack of exercise, excess and poorly metabolized fat is easily accumulated in the upper and lower buttocks, resulting in insufficient contraction of the gluteus maximus and medius, which in turn prevents the muscles from fully lifting up and makes it difficult to focus on the buttocks.

However, the buttocks are an important part that highlights the curves of a woman's body and exudes a sexy temperament. A round and perky buttocks can definitely add points to the sexiness index; especially the beautiful buttocks yoga stretch, which can make the buttocks UP UP. This movement mainly focuses on training the lower body, strengthening the muscles of the legs and buttocks, making the buttocks beautiful and elastic.

Straight-leg bridge pose, with legs in line with body

1. Lie flat on your back, bend your knees, put your feet on the floor, interlock your fingers, pull your shoulders and cheekbones inward, or place your palms on the ground on both sides of your body.

2. Tighten your gluteal muscles to push your hip joints off the ground, but do not lift your back too high.

3. Stabilize everything, lift one leg, straighten it, train the gluteal muscle strength, fully extend the hip joint, and keep the leg in a straight line with the body. Try to stay for 30 seconds each time.

Straight-leg bridge pose; legs are in line with the body. (Demonstration/Health Yoga Teacher Sisii)

Health yoga teacher Sisii emphasized that long-term poor posture, lack of exercise, aging, hormonal imbalance and other problems will cause the buttocks to become larger and droopy. If you want to regain the charming buttocks curve, don't be lazy. Exercise is absolutely necessary. Use the simple stretching of beautiful buttocks yoga to create perfect lines in the lower body.

Goddess style leads the way, gluteus maximus training

Preparation

1. Stand naturally, inhale, move your shoulders and cheekbones back and down, straighten your chest, and open your legs to the same width as your shoulders or wider (the wider the better for training the inner thigh and buttocks muscles). Open your feet to the left and right at a natural angle of about 30 to 45 degrees, with your knees pointing to the position of your second toe. When you are ready, inhale and squat slowly.

2. Squatting: The key point of squatting is to sit your buttocks back and put your center of gravity on your heels. The deeper you squat, the knees should not exceed your toes (too much). The squatting position should be at least until the thighs are parallel to the ground or at a lower angle. Squat slowly and coordinate with your inhalation. Please look straight ahead, relax your shoulders, keep your back and waist straight, and your abdomen tight. The hands can be put together, hung naturally, or stretched forward.

3. Squats: Slowly stand up while tightening your thigh and buttocks muscles.

Benefits: This is a full-body exercise that trains the thighs, buttocks, and hamstrings, while strengthening the bones, ligaments, and tendons of the lower body.

Goddess style is the leader, gluteus maximus training. (Demonstration/Health Yoga Teacher Sisii)