Most people need to sit for long periods of time due to work. Sitting for such a long period of time without exercising is not only very bad for our health, but may also cause some discomfort to our hips. Deformed, this will make your butt shape become particularly unsightly, so you must do a butt-lifting exercise, otherwise it will cause some diseases, and yoga includes butt-lifting exercises, and You can also choose the method according to your own needs.
Sitting in Buddha pose
Action breakdown:
Stand with your legs apart and point your toes outward, put your hands on your chest, straighten your back muscles, and slowly bend your knees while exhaling. Keep your knees bent, then slowly move your hips down and back, bending your thighs as parallel to the floor as possible. While exhaling, stand up slowly, paying special attention not to straighten your knees all at once.
Note:
The center of gravity should be stable, and try to keep your abdomen, chest, and waist lowered. Do this 3 times a day, 10 times each time.
Pigeon Pose
Efficacy: Stretch the piriformis, front thigh muscles, and back muscles, and relieve back pain and sciatica.
Action breakdown:
1. Bend the knee with the left foot in front, sit on the ground with the left hip, and move the right foot back
Extend, push the ground slightly with both hands, spread your fingers, and extend your back upwards.
2. Extend your body downward, rest your elbows on the ground, and palms upward.
3. Exhale, extend your back starting from the tailbone, put your forehead on the ground, palms down, keep breathing, stay for 1 to 2 minutes before changing sides.
Note:
1. The buttocks of the bent leg must be firmly on the ground.
2. The knee of the straight leg can be bent, but remember to extend the thigh muscles from the hip bone.
But when doing these exercises, you must pay attention to your center of gravity to be stable, otherwise your butt-raising exercises will have no effect, and you must try your best to achieve the effect of tightening the abdomen and lifting the chest. , and it needs to be done about three times a day. Try to do it ten times each time, otherwise you will not be able to achieve the effect you want, and do not sit for a long time.
