What are the hip lifting movements? What are the hip lifting movements?

Nowadays, whether it is boys or girls, many people choose to exercise. There are many benefits of fitness. For girls, fitness can make their body better. There are many fitness movements, and each movement is aimed at certain parts of the exercise. So, what are the hip lifting movements? What movements can lift the hips? Let’s take a look!

1. Knee movements

　　Enjoyment parts: hips, external oblique muscles

　　Lying on the right side, the right elbow is located under the shoulders, the knees are bent forward at a 90-degree angle, and the legs are up and down. Place the left hand behind the head, and the left elbow is opened outward. The left knee is lifted in the direction of the chest, and the left elbow moves in the direction of the knee.

　　Stretch your left leg behind your body, straighten your toes, and contract your hip muscles. Do 15 times, change your backside, and repeat the above movements.

　　2. Squat movements

　　Sports: hips, thighs, calves, shoulders

　　Stand in front of a solid chair or cabinet, spread your feet about one shoulder wide, with your toes facing outward. Place your left arm on the back of the chair or cabinet, raise your right arm, sit above your shoulders, and close to your ears. Both heels are off the ground, your forefoots are on the ground, and your knees are slightly bent. Bend your knees at 90 degrees, or bend them as much as possible according to your ability, and your knees should not exceed your toes. Straighten your legs and repeat the movement you just did, and the heel height Do not lower it. Repeat 10 times; change to the other side and repeat the above movement.

3. Hip movement

　　Stand the hips, thighs

　　Stand with your feet apart, larger than one shoulder width, with your toes facing outward, put your hands on the hip joint, bend your knees, and aim your kneecaps between the first and third toes.

　　Put your hands on the floor, retreat your right leg back, cross your left leg forward, and touch the floor lightly. Start again, bend your knees. Repeat 10 to 15 times; change to the other side and repeat the same movement.

4. Donkey-style lifting action

　　Sports parts: hips, thighs, abdominal muscles

　　Boy hands at the beginning Put your feet on the ground, then your forearms on the ground, your elbows are aligned with your shoulders, and your knees are under the hip joint. Roll a small towel and place them at the socket of your left knee. Lift your knees and the forefoots on the ground. Lift your left foot upwards from the ground, and your knees are close to your chest. Push your left heel toward the ceiling, bend your knees. Keep it for 1 second, then lower it, but keep your knees on both sides always off the ground. Do 10 times; when you finish the last time, do 20 heel pushing and pushing. Change to the other side to repeat the same action.

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