Easily move minus hip fat

On the 30 or so of mature woman hip fat so that they are distressed by may present apart from strengthening exercises, does not eliminate the best fat hips.

For this reason, fitness experts have designed a set of Aerobics exercise intramuscular, main role is less fat hips. This set of exercises is very easy to learn, exercises without any special environment and fitness equipment, simply put on soft customized tunic, home carpet or mattress. If in the fitness club and a lot of people doing exercises, exercises with musical accompaniment, more enjoyable, the effect will be even better. The speakers of a total of six sections, as described below.

The first section rolling hip movement

Action 1: back, knees bent to the chest, his hands stretched flat close to the ground and back, hips and slowly turn to the right, as far as possible, so that the knees close to the ground, at the first turn to the left.

Action: exhale and return to its original position.

Then breathe in the opposite direction after repeat the action.

Action 3: suction, hips slowly off the ground when the muscle contraction.

The lower portion of the back, middle and upper followed up until the body with the support of the scapula. Keep this position for 10 seconds.

Action 4: breath, slow down the body.

You will feel every section of the spine in relaxation. If you do not have this feeling, to do it again. This section of the action is the exercise from the knees to the buttock muscles, increases the elasticity of the muscles.

The second section twist motion

Action 1: back, knees close tightly, stretched to the sides of the arm, shoulder and parallel.

Action 2: breathe in, shoulders close to a mattress, hips slowly rotating to the right, as far as possible on the knee, while to the mattress's head turn to the left.

Action 3: the breath, and revert to its original location.

Action 4: press this action suction after hip and head towards the other side.

This section of the action and the role of the first section are the same.

Section III of the tightened hip movement

Action 1: kneeling sitting on the floor, buttocks tight hold feet, two hand gently against the thigh, respectively.

Action 2: breathe in the upper body and legs straight into guizi, strained hip muscle, insist on for 5 seconds.

Action: exhale and return to the initial state.

This section of the action is the exercise from the thigh to the waist of the body, so that the butt crunch, more round rolls.

The fourth section give hip movement

Action 1: knees, back, hands on both sides, Palm down, feet apart about 30 cm.

Action 2: breathing, muscle tightening hips and buttocks, slowly raise the low back, back, back off and on, rely on scapular support body for 10 seconds.

Action 3: breath, slow down.

This section is back from the hips to the exercise of the body, so that the parts of the curve bump hips, increase the charming style.

Section v of the pressure to hip movement

Action 1: prone, arm bending flat stretch, Palm and pelvis keep Mattress legs up to about 15 cm.

Action 2: breathe, tighten the muscles of the buttocks, and slapping the legs up and down, not too cool, when tapping to comfort.

This section moves through breathing and slapped to reconcile the hips of the body, so that the lap part of tremor extends to the hips, buttocks, the body of the organization is different from other parts of the body, thus more hip charm.

The sixth section stimulation hip movement

Action 1: lying, knees bent and his arms straight, attached to the waist and legs spread and shoulder width.

Action 2: firmly lift hips and waist, the body in a straight line, hold position for 2 seconds.

This section of the action is to stimulate the waist to hip muscles, there is the buttocks curve exquisite. It not only can you squeeze buttocks curve, but also for the treatment of low back pain.

The six actions best each time all finished, if they feel tired, you can walk to the outdoors, to breathe the fresh air, relax, until the heart rate recover to a level before exercise.

Start exercise, perhaps arise muscle soreness, a few days later, muscle pain disappears, a month after the hanging of hips can tighten up the long exercise, can portray the buttocks charming curves.

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