Say no to big-butt girls! Pelvic yoga sculpture hot buttocks

Still a couch potato? During the month before and after the Lunar New Year, many women like to stay at home and eat potato chips and popcorn as "appetizers" for watching TV dramas or TV series. Long-term excessive calorie intake and insufficient exercise can easily lead to enlarged buttocks, and even wearing popular tights cannot sculpt curves. Yoga experts recommend that women "move their pelvis". With just two simple moves, you can create a sexy, smiling butt. (Video/Photographer Lai Yizhou)

When doing the cat pose, keep your knees as parallel to your pelvic cavity as possible. (Photography by Lai Yizhou)

Tang Youxin, a yoga instructor with a sexy body, said that female friends often accumulate too much fat and toxins in their buttocks due to long periods of sitting and lack of exercise, and their muscles lose elasticity, causing their buttocks to become larger and collapsed, and their body shape to become out of shape. Even if they wear tights or body-shaping pants to shape their body, the effect of supporting the buttocks is limited, and after taking off their pants, you will still see the flat big butt.

Moderate exercise of the pelvic and buttocks muscles is the only way to develop sexy and perky buttocks. Teacher Tang Youxin said that pelvic exercises can regulate the uterus and endocrine system, help metabolism and detoxification, and prevent fat accumulation; hip yoga exercises can increase the elasticity and supporting strength of hip tissue, and even promote the metabolism of excess fat in the hips, preventing you from becoming a "big-hipped girl."

The first move: cat-style pelvic circle exercise

Use the cat pose as a preparatory movement, distribute the strength of your hands on the ground, slightly retract your abdomen, do not collapse your waist, lengthen your spine, and keep your elbows flexible.

When exercising, slowly open your left knee and keep it parallel to the pelvic cavity to avoid raising the knee too high and causing pelvic eversion. Lift your knee outward when exhaling and inward when inhaling, drawing circles backward and forward 8 times each. After doing 2 rounds each in the front and back, take a big step forward with your left foot, cross your feet and put your hips in a sitting position. After pausing for 4 deep breaths, return to the preparatory position and switch to the right side.

This movement can not only warm the uterus and regulate menstrual irregularities, but also train the buttocks and leg muscles. It has the effects of promoting metabolism, burning fat and sculpting the lower body fat caused by long-term sitting or lack of exercise.

The preparatory movement for the seated cross-leg stretch is to place one foot on the other thigh in the manner of crossing your legs. (Photography by Lai Yizhou)

The second trick: sitting cross-leg stretching exercise

Another yoga move for hip stretching: students sit with their right foot forward and their back extended upward. They place their left foot on their right leg like they are crossing their legs. They then support the floor with their hands behind their waist. They bend their right knee and retract their right leg. They straighten their back and spine and curl their left toes outward. After holding for 5 to 8 deep breaths, they switch sides. This helps to train and stretch the gluteus maximus and piriformis muscles and refine the hip lines. More importantly, it can improve sciatica caused by compression of the buttocks muscles.

When practicing the seated cross-leg stretch, you can adjust the distance between your chest and cross-legged legs according to the flexibility of your muscles and bones. (Photography by Lai Yizhou)

Teacher Tang Youxin reminds that when doing the "Seated Cross-leg Stretch Exercise", it is important to straighten the spine and raise the head and chest in order to effectively stretch the hip muscles. For those who are just starting to exercise or have poor flexibility, the angle of knee flexion can be enlarged. After the hip muscles adapt to the intensity of the exercise, slowly pull the feet inward or sit the hips forward to shorten the distance between the chest and crossed legs. This can speed up blood circulation and strengthen the training and sculpting of the hip lines.

★《Get rid of the big belly》Just take a deep breath and you'll be done