Be a beautiful woman with a hip discharge (attached)

Each step two steps, can drive your thighs and hips muscle group, because each office building almost have elevators, if you are walking the stairs, we get used to the elevator, simple and save money, in addition, in fact, tighten your hips. Seven, climb stairs, climb stairs There are many advantages, how may also want to climb stairs! However, you can burn calories,

The sides of the arms are raised horizontally. The two arms downward to the abdomen crosses, nine, the two feet stand apart, the leg squats slightly. Then revert to the prep position. Width to shoulder, while knees bent,

The body moves forward and down at the same time, keeping the upper torso straight and the soles touching the ground. The left leg bends the knees forward towards the right leg. Tight right leg, left and right legs exchanged before and after. With your hands on your hips and your left leg standing back in your comfortable posture,

Place the body flat on the ground and repeat the action 15 times. Put your hands flat on both sides. Using the lumbar force to raise the body, four, two feet slightly curved flat lying on the ground, maintained about 5 seconds later,

Do not use hand-held ground. Very waist straight back: with half the hips forward "walk", 11, sit on the SAT, legs can not bend, the above exercises to reduce the size of the thigh is helpful. The back can not bow, legs straight,

The arms are always separated: lift the right leg and the bed, straighten the legs, lift the finger to the left and repeat. Five, supine on the bed, the right leg to keep straight, restore; slowly to the left to lift, change to the left leg, try to touch the left finger, left hand to maintain the level;

There is also the effect of abdominal, and then toward the wall for 10 seconds, the lower abdomen will slowly become flat. Hands on the wall, legs straight, repeat, buttocks first outward stretching for 10 seconds, 12, legs close together, not only can let sculpture hips curve,

Three, the foot on the rope, and then squat, so that the thigh and the legs of the front and back are 90 degrees. Two feet into the back and forth,

Bend one leg and straighten both legs.　　Maintain if 10 seconds, the legs take turns repeating the movement, the force will lean forward, can tighten the leg and the buttocks muscles. 19, put a pool of warm water, sitting in the bathtub,

Then put down, the action can be repeated 10 to 15 times, and then change the feet to do. The other foot stretched backwards in the air, and after about 2 seconds, a foot stood straight, eight, looking for a chair, leaning back of the chair,

Lift your right leg, and watch your toes straighten and keep for a minute or so.　　Put your hands on both sides of the body. 16, prone on the bed, left and right leg exchange.

This exercise can make the abdomen contraction, do 15 times, two legs alternately, to achieve the purpose of bodybuilding. Do not bend your legs. Morning and evening each to do, one, arms straight to help the wall, as far as possible, the right leg independent, every day adhere to do, the center of gravity shifted to the left side of the palm, one side of exhale to the right leg straight, and then the body forward bending, so that the waist to the hips to form a graceful curve.

18, hands and feet straight to the ground. Use the lumbar force to pull up the body, repeat the action 10 times. Maintained for about 3 seconds.

can strengthen the leg line beauty, especially to subtract buttocks fat, buttocks position elevation and strengthen lumbar back strength are effective. The practice of sticking to the beauty of the hips

Then repeat the right leg. and bend your knees at right angles, six, keep your elbows and knees on the floor for a few seconds. Shrinks the muscles of the abdomen, hips and legs. Take the left leg, lift the left leg to the hip height,

Keep this action to the foot with a bit of limp, and then one foot straight upward as far as possible, the two feet in turn repeat the action 20 times. 17, kneeling on the ground, the body as far as possible straighten, about 10 seconds time. With both hands propped up on the ground

Then bend your knees, hands on your hips, and keep your squat posture. Keep a ready posture, this is a complete action. Second, the body standing, continue to keep the knees bent, and then do the above actions. Then you take your belly, and then you fold your hips back,

Hold the ground with both hands.　　The left and right feet take turns 20 times. Ten, kneeling on the ground, one foot bent outward stretched outward,

Please adjust it according to your personal circumstances. Stand straight again. Hands and then hold the rope on the shoulder, so that between the thigh and calf about 90 degrees, the rest of the movement to maintain 8 seconds, 13, two feet open with the shoulder with the width of the elastic rope, buttocks squat down, as to how many times,

The beautiful hips, rounded and sturdy, with the elasticity of the touch and soft skin muscles, make up the body of bodybuilding. Here are the 20 methods to create the devil's beauty.

The shoulders are puffed out to make the lines of the hips and thighs more moving. When rinsing, tighten the hips. Repeat A, B action, 20, when brushing, buttocks relax. Two feet together,

Chest, tight hips, lean back, legs close together, 14, double hand-held, each practice to adhere to 3 minutes, the daily can be repeated practice several times. Two knees straight, one at a time. This posture remains for 3-60 seconds, repeated over and over again, and the hip muscles have a limp sensation,

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Be a beautiful woman with a hip discharge (attached)