Nowadays, more and more people are demanding of their bodies, so what is the representation of a good body for a woman, apart from the well-known waistcoat line, is a nice butt. I believe you have heard the saying, no buttocks no fitness, if you do not have a buttocks, it is not obvious that you are a good habit of fitness.
Many people on the internet will look up more lazy diets, meaning ones that can be done well indoors because they don't want to go to the gym or don't have time to go to the gym, or they don't have a gym around where they live. This time indoor lazy man exercises will be more convenient, but we must not underestimate the weight loss effect of these indoor lazy man exercises oh.
1, side lunge
The action is very simple, first of all, we need to stand naturally, in the standing time to note the three points, head up and chest as well as abdomen. Take a step to the left with your left foot, then quickly return to your starting position. Then switch to your right foot and take the same approximate step and quickly return to the starting position.
This is the equivalent of an activation movement, which you will have seen in many videos if you have experience with hiit, and it allows the body to adapt to the rhythm of the exercise very quickly. It's simple and easy to follow, and after a few repetitions you can feel the whole body heating up. Even the muscles can be stretched out and you don't have to go for speed at the beginning, but more for the standard of the movements.
2, sofa deep squat jump
As the name suggests, we need to use the sofa, the first is into a standing position, and then slowly sit on the sofa, then this time the hands can be placed on the back of the head. The movement of the back is very important, firstly it needs to be straight, and then slightly reverse arch. Choose a sofa with a backrest for safety, sit at the deepest part of the sofa and then use your explosive strength to make yourself jump.
3、hip bridge
This is one of the most common indoor training exercises for lazy people. Lie flat on your back and bend your legs at the knees with your feet on the ground. Your arms can be placed naturally at your sides at this point. Slowly lift your hips up to about knee level, keeping your abs under tension at all times. Naturally feel the contraction of our hip muscles.
The glute bridge is a good one to target the glutes, the unassisted training movements are a little easier and there is no possibility of overload. There is no other joint movement in the whole body except the hip joint and they will not be able to cause damage to the joint. Each time this movement can last for one minute and then rest for another 30 seconds. Exercises in bed are the best form of exercise for lazy people. Just take five minutes out of your day to do a hip bridge before you go to bed.
The few indoor lazy training methods mentioned here are more suitable for some beginner fitness people who work out their glutes. If we want to have a more perfect body and a more shapely buttocks, then more or less we need to assist with some other equipment. What are the benefits of buttocks? Not only will the visual effect be better, but wearing a dress in summer, even if you are wearing flats, can give you the effect of wearing high heels.