Among the butt-raising movements, some are suitable for practicing before going to bed, and some are suitable for practicing in the morning. Of course, butt-raising movements also have many benefits, but many people do not know what hip-raising movements are before going to bed. Of course, some people still know what the action is. So, what are some effective bedtime hip exercises? Let’s find out together below!
1. Supine Butt Raise
Lie on your back on the mat, with your legs bent and your hands Place it at your sides, with your feet flat on the mat. Using your heels, slowly raise your butt, and then slowly lower it to the starting position. The lifting height can be gradually increased. If you want to make it more difficult, you can practice with one foot on the ground.
2. Lying prone with shoulder lift
Lie prone on the mat with your arms straight forward. Slowly raise your upper body to the highest point, raise your head slightly, and then slowly lower it to the starting position. Keep your abdomen and lower body close to the mat and do not exert sudden force.
3. Prone arm and leg raise
Lie prone on the mat with your legs straight and your arms straight. Slowly raise your right arm and left leg to the highest point, raise your head slightly, and then slowly lower it to the starting position. Then switch to left arm and right leg. The lifting height can be gradually increased, exhaling as you go up.
4. Leg raises on hands and knees
Kneel on the mat with your hands on the ground. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to left arm and right leg. Keep your head and spine in a natural position. The lifting height can be gradually increased, exhaling as you go up.