Squat for 5 minutes to lift your buttocks and slim your legs to add points to your femininity

If you want to shape feminine curves, get tight buttocks, a flat stomach, and straight and slender legs, you must first start training the muscles around the hip joints. If you can use 5 minutes of "squats" every day to exercise the muscles around your hip joints, you will be one step closer to this wish.

Do squats for 5 minutes every day to strengthen the muscles around your hip joints and create feminine curves. (Photo/Provided by 39 Health Network)

Modern people sit for long periods of time and do little exercise, so they have fewer opportunities to move the muscles around the hip joints. However, some women only lose weight but do not shape their bodies. The result is only weight loss, but they still cannot shape a well-proportioned body shape.

Squats are an exercise that can fully mobilize the hip joints and utilize the strength of the core muscles. They can train the "internal rotator muscles" on the inner thighs, as well as the "gluteus maximus" to lift the buttocks line. If you find squats difficult, you can start with your core, or do squats to strengthen your "internal rotators."

[Squat action breakdown 3 steps]:

Step 1: Imagine yourself standing with your back against a wall and your back straight. At this time, keep your heels, hips, shoulder blades, and the back of your head in the same vertical line. Intentionally leave a little space behind the waist, enough to fit a palm. At the same time, open your feet and stand with the distance between your feet being the same as shoulders, in this basic stance.

Step 1: Stand with your feet shoulder-width apart and your back straight. (Photo/Provided by 39 Health Network)

Step 2: Stretch your arms forward, parallel to the ground. Press your hips diagonally downward, as if you were bending your body in half at the hip joint. At this time, the posture of the upper body remains unchanged, the waist and back cannot bend, and the ribs and shoulder blades are pulled downward.

Step 2: Press your hips diagonally downward, keeping your upper body in the same position. (Photo/Provided by 39 Health Network)

Step 3: Move your hips further back and down until your thighs are almost parallel to the ground, as if you were trying to pull the top of your head and hips closer to each other. As your hips drop back and down, pay attention to the movement of your knees. Tighten the inside of your knees and try not to let them protrude forward beyond the position of your toes. Then, slowly return to the position in step one. Repeat steps one to three 10 times, which will take about 5 minutes.

Step 3: Push your hips further back and down until your thighs are almost parallel to the ground. (Photo/Provided by 39 Health Network)

【Health Tips】:

When pressing your hips down, pay attention to two points. First, the upper body should not be hunched over. Straighten your upper body forward starting from the knee joints so that you don't hunch over. Second, the knees should neither protrude forward nor be pulled too inward. It is best to keep them in the same vertical line with the toes.

Be careful not to hunch over with your upper body, and your knees should neither protrude forward nor be pulled too far inward. (Photo/Provided by 39 Health Network)

Source: 39 Health Network www.39.net

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