1 The first hip-raising yoga pose: backward leaning pose

This yoga pose can shrink the buttocks and create small, tight and elastic buttocks. In addition, this action can make the joints flexible, expand the chest and keep the brain awake.

1. Spread your knees to the width of your pelvis, sit with your knees bent, place your buttocks on your heels, and keep your upper body straight.

2. Place your hands on the ground behind your back, with your fingertips facing the front of your body. Starting about an inch above the bottom of your hips, slowly lean your body back.

3. When exhaling, lift the pelvis upward. While lifting the pelvis, tilt the head back and expand the chest.

2 The second hip-raising yoga pose: Cat Transformation Pose

Cat Transformation Pose Yoga can tighten the buttock muscles and make the buttocks in a tight state; it also helps the waist muscles to become elastic, It is effective in increasing leg strength and stretching leg lines.

1. Kneel on the ground with your hands shoulder-width apart and palms down, open your pelvis, and spread your knees.

2. Stretch your left foot back and touch your left toe to the ground.

3. While exhaling, raise your head upward and stretch your right leg back and upward.

Note: The legs that are lifted up should not be spread to both sides, but should be lifted directly behind, so that the tension can be transmitted to the buttocks; the two hands supporting the ground should exert balanced force to prevent the shoulders from moving towards the hips. If one side is twisted, if the two shoulders cannot be kept parallel, the spine will be affected.

4. While exhaling, retract the lifted leg and stay under the chest, then stretch the hips to the maximum extent and keep the knees as close to the chest as possible. Repeat this action more than 5 times, then switch to the other leg. 3 The third hip-raising yoga pose: Bridge pose

The bridge pose can increase the strength of the back and waist, and also improve the buttock muscles; it will smooth the lines from the waist to the buttocks. In addition, the functions of the pelvic bones and genitals can be strengthened, and the poor circulation inside the body can be eliminated, thereby eliminating fatigue.

1. Lie on your back on the ground, bend your knees, support your feet on the ground, spread your feet at the width of your pelvis, and place your hands near your hips.

2. While inhaling, slowly lift the pelvis.

3. Feel the chest close to the chin, and then maintain the posture for 30 seconds. At this time, the hips need to exert force. After adapting to the movement, the knees should be brought as close as possible. The closer they are, the better the effect.

Note: Spreading the feet to both sides may cause the buttocks to look unsightly, so the toes of both feet should point straight ahead 4. The fourth posture of hip-raising yoga: pigeon preparation posture

Imitate this of the pigeon Yoga can relax the pelvis, buttocks, thighs, etc., and remove the fat on the thighs and buttocks; it can strengthen the waist and remove the fat on the ribs; promote blood circulation and prevent edema in the lower body.

1. Start from a comfortable sitting position, straighten your right leg back, and bend your left leg. Spread your hands at shoulder width, place your palms on the ground slightly in front of you, and feel the strength of your hips and waist. .

Note: If the shoulders and right leg are bent, other joints of the body are also prone to bending, so try not to bend them.

2. When exhaling, bend your upper body toward the ground.

3. Keep the pelvis level with the ground, the instep of the right leg, the left knee, and both palms of the hands should be close to the floor, and maintain the posture for more than 20 seconds.

4. When inhaling, lift your upper body and support your body's center of gravity with both hands. Then exhale and stretch your waist slightly to feel tension in your back, waist, buttocks and other places.