每个月的第二个星期一我们会分享身体健康主题！

美臀攻略一

让我们的身体在垫上呈“猫式”姿势，保持整个脊椎笔直状态，整个上半身与地面保持平行，双手之间的距离与肩同宽，双腿之间的距离与髋同宽。将单腿抬起，大小腿呈九十度，让脚跟朝向天花板的方向抬腿，把注意力完全放在臀大肌上，左右两边重复3组，每组15-20次。同时注意，保持呼吸和身体的稳定性。

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美臀攻略二

平躺在垫上，迅速调整身体姿势，脊椎直立，双腿与髋同宽，膝盖，脚尖朝向同一个方向，同时将双脚脚尖抬起，用脚跟，肩膀支撑身体，将臀部离开地面，抬到身体在同一条直线上，重复该动作，保持呼吸，重复3组，每组15-20次。

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美臀攻略二  (加强版)

将重心由双腿放在单腿上，这样感觉会更刺激！

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请在进行此项锻炼之前咨询您的医生，以确保锻炼方法的正确和有效。

你喜欢这次的健身方法吗？最喜欢我们的那一篇健身小贴士呢？留言告诉我们你感兴趣的健身话题吧，我们会在接下来的文章中为大家奉上！

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Hips up! 

These exercises will help strengthen your core muscles and shape your butt! 

Step One:

Make a “cat pose” on the cushion and keep your back straight. Keep your body parallel to the ground and keep shoulders hip width apart. Raise one of your legs and bend it 90 degrees. Push your foot towards the ceiling. Remember to keep your hips stable, repeat this for 15-20 times. Do three sets of 15-20. Please also pay attention, keep your breath and body steady.

Step Two:

Lie on the cushion and bend your knees and have the hip width a part. Keep your feet pointed forwards and your arms on the mat. Lift your hips off the ground like in the photo. Keep breathing and repeat 15 to 20 times. Do 3 sets.

Step Two: (Advanced Version)

Lift one of your legs off the ground and place it on the opposite leg to make this exercise more challenging!

As always, please consult a doctor before doing these exercises to ensure that you do them correctly and that you don’t hurt yourself!

Do you like this exercise? Which blog post is your favorite? What would you like us to feature? Let us know!