What is the hip smile line? How to practice the hip smile line

The most beautiful buttocks are those with a smile line. So what is a buttock smile line? How do you get a buttock smile line? If you want to exercise your buttocks, you can read on. There may be a method you are looking for.

The hip smile line is the arc between the buttocks and the thigh, that is, the area where the lower end of the buttocks meets the thigh. It is lower than the highest point of the buttocks and looks like a sliding arc.

1. Back leg lift

First, stand up straight with your feet together, then lift your feet backwards alternately, trying to lift your feet to the highest point until you feel your buttocks tighten.

2. Lunge squat

Spread your feet about half a meter apart, then squat down, keeping your front and back legs at 90 degrees. After finishing one leg, switch feet and repeat the action.

3. Squat

No squat, no butt lift. Open your feet to shoulder width, then place your hands in front of your chest, and then squat until your thighs are horizontal. Make sure your center of gravity is as far back as possible and your knees do not exceed your toes.

4. Arch Bridge

Lie flat on the ground with your legs bent. Place your hands on both sides of your body. Then use your body to push your hips upward until your body is in a straight line. Make sure to tighten your buttocks at the same time. Hold for 3 seconds and then put it down.

5. Lift your legs

Lie flat on the ground with your legs bent. Then lift your right leg straight up until it is perpendicular to the ground. Then make an arch shape with your left leg. Finally, alternate your legs and repeat the previous movement.

6. Kneel down and lift your legs

First, support your body with your hands and kneel on your knees. Then lift one leg backward and upward with force. Pause for 3 seconds after reaching the highest position. Then put it down, change legs and repeat the action.

1. Sit upright

The main reason why most people's buttocks get bigger the more they sit is because of the wrong sitting posture, which leads to the growth of fat. If you want to prevent your buttocks from getting bigger, you must first maintain a correct sitting posture. Just sit with your buttocks at one-third of the stool, keep your waist straight, and tighten your abdomen. Don't put all the strength of your buttocks on the stool. Move a little after sitting for a long time, and try to stand up if you can.

2. Drink more pure water

Although you have to sit for a long time at work, you still need to drink plenty of water, and it should be pure water, not beverages and other carbohydrates. Drinking plenty of water can promote blood circulation, and if your metabolism is fast, it is not easy to accumulate fat. In addition, drinking water will give you a sense of fullness, so you will have less desire to eat snacks. To some extent, it also controls your appetite and achieves the effect of weight loss.

3. Work meals should be nutritious and light

Many office workers eat lunch at or near the company. Usually they prepare lunch in the morning and bring it to the company. They can eat it in the microwave at noon. It is recommended that office workers choose lighter and healthier work meals if they do not want their buttocks to become bigger. For example, you can eat more sweet potatoes, broccoli, tomatoes and other foods that can fill your stomach and effectively lose weight. Many fitness people eat these. However, you cannot only eat vegetarian food and not meat. You can eat steak, chicken breast and other nutritious and healthy meats that are not easy to cause obesity.

4. Chew slowly

No matter how busy you are at work or how little time you have to eat, you must remember not to wolf down your food. You must chew your food slowly and thoroughly when eating, because wolfing down your food is not only bad for digestion and the intestines, but also easily leads to obesity. Wolfing down your food has no taste, is not good for your health, and easily leads to obesity, so why do you still wolf down your food? In short, wolfing down your food is harmful and has no benefits, so you must not wolf down your food, and chew your food slowly and thoroughly.

5. Move around at the right time

Although office workers always have to sit in the office for several hours, you should try to stand up and walk around whenever you find a chance. For example, if there is work like delivering documents, you can volunteer to do it, so that you can walk around while working. While preventing your buttocks from getting bigger, your boss will also think that you are very proactive in your work!

1. For fitness beginners, squats are indeed a chore, not only uncomfortable, but also requires a high degree of concentration. However, squat exercises can exercise almost all parts of the body, including calves, buttocks, abdomen, heart and lungs.

2. The strength of your cardiopulmonary function will directly affect the results of anaerobic exercise, but if you cannot breathe accurately, no matter how good your cardiopulmonary function is, it will be useless. The large muscle groups in the legs are in motion, and more oxygen is needed to support the work of the muscles. Therefore, you must breathe deeply every time, and do not be anxious when exhaling, but exhale slowly and evenly. If you are squatting a relatively large weight or squatting to the last movement, you can hold your breath, but only once, otherwise, you will lack oxygen and cause symptoms such as headaches and nausea.

3. Squat until your thighs are parallel to the ground or slightly lower. If your hips fall to your ankle joints, you are squatting too low, which is not only unnecessary, but also easy to cause knee and ankle joint injuries. When squatting, you must avoid lowering the barbell too quickly or too low, otherwise it is very easy to damage the knee and ankle joints. The reason why the barbell is lowered quickly is that the supporting muscles are too relaxed. The weight of the barbell is large, and at a certain speed, it will cause it to be unable to stand up or slip, and the knees will be suddenly compressed by gravity.