How can you raise your waist, tighten your abdomen and lift your buttocks?

Nowadays, more and more people are pursuing perfection in their body. In the past, living conditions were poor and everyone just wanted to fill their stomachs, but now life is very good, so many people want to make themselves better. Of course, excellence is not only about personal ability and cultivation, but appearance is also an important aspect. Many people give themselves a failing grade in body shape. Next, I will tell you how to raise your waist, tighten your abdomen and lift your buttocks.

Find a pair of dumbbells, making sure they are heavy enough to challenge you but not so heavy that you strain your muscles. The appropriate weight of the dumbbells at the beginning is 3 to 5 pounds, and then you can gradually increase the weight to 6 to 20 pounds.

At the beginning, do 8 to 12 times in each set, then gradually increase the intensity and hold each movement for longer periods of time. This is much more effective than simply increasing the number of times in each set.

Do this set of exercises two to three times a week, every other day.

You can change the difficulty of the movements according to your physical condition. Based on the recommended moves, you can slightly reduce or increase the difficulty and find the method that suits you best.

Stand with feet hip-width apart, toes pointed forward, and hands on hips. The two feet are one in front of the other, pointing to twelve o'clock like the hour and minute hands of a clock. Keep your back straight, chest up and abdomen in, lean your upper body forward slightly, extend your right foot forward, pull your hips back, and try not to put your body weight on your bent knee. Squeeze your glutes and return to standing with your feet relaxed and parallel.

The body also tilts downward and the right foot extends to the side, making the shape look like the hour hand pointing to three o'clock. Squeeze your glutes and return to standing with your feet relaxed and parallel. Repeat these two sets of movements, then switch to the left foot, the key points of the movements are the same.

Safety tip: If you feel tension in your knee, don't pull your other foot too far to avoid straining it.

Action points: Be careful not to lean your back too far forward. The back should not be horizontal with the ground. The chest should be straightened so that the back forms a certain angle with the ground.

When doing some high-waist, abdominal-tightening, and hip-lifting exercises, you must find the best exercise that suits you, so that the hip-lifting effect will be better. In addition, you must be careful when exercising and must pay attention to safety. You can also buy some high-waisted hip-lifting pants to wear on a regular basis. After a long time, you can clearly see that your abdomen and buttocks have been shaped, and the effect of exercise will be better.