9 High-Intensity Exercises at Home to Build a Strong Back, Slim Waist, and Lift Hips (with Illustrations)

Have the 'Galaxies' noticed that after turning 30, metabolism slows down, and a little neglect of fatty meats results in rapid weight gain, especially for 'Galaxies' who regularly exercise. When they stop exercising, the rebound of fat is particularly noticeable.

Today, the editor continues to share 9 high-intensity fat-burning, waist and hip shaping exercises. Daily practice can not only help with weight loss but also sculpt your waist and hips. Let's get moving!

Action 1:

• Stand on the ground, with legs slightly wider than shoulder-width apart
• Toe-spread slightly outward so that the knees align with the toes
• Inhale to prepare, exhale, bend at the hips and knees to squat
• Don't let your knees go beyond your toes, arms bent forward
• Inhale, jump up, exhale, return to the original position
• Repeat 15-20 times for a group

Action 2:

• Stand, hands supporting the hips, lift the right foot upwards
• Slightly bend the left knee and lift the right foot forward approximately 30 degrees
• Then move it to the right and then back in a half-circle shape
• Repeat 15-20 times, switch to the other side

Action 3:

• Kneel on a padded surface, hands and feet perpendicular to the pad
• Squeeze the core, allowing the spine to retract downwards
• Extend the left arm forward, raise the right leg backward
• Return to the original position, repeat 15-20 times
• Switch to the other side, repeat 15-20 times

Action 4:

• Prepare for plank position, shoulders aligned with wrists
• Keep the core tight, tighten the glutes and inner thighs
• Step forward with the right foot, placing it on the outside of the left hand
• Step forward with the left foot, placing it on the outside of the left hand, return to the original position

• Both feet jump onto the hands outside
• Then jump upwards, palms together
• Return to the plank position
• Perform the above actions 15-20 sets dynamically

Action 5:

• Prepare for downward dog, raise the right leg outwards
• Then move upwards from the outside
• Create the largest circle and place it on the back of the left leg
• Repeat 15-20 times, switch to the other side

Action 6:

• Sit on a padded surface, knees bent towards the hips
• Small legs vertical to the pad, aligning the shoulders with the wrists
• Inhale to prepare, exhale, tighten the core and lift the hips upwards
• Extend the left hand towards the right shoulder
• Then return to the original position, the right arm extends towards the left shoulder
• Repeat 15-20 times on both sides

Action 7:

• Lie on your side, both legs bent together
• Left arm supporting the pad, right arm placed on the front of the body
• Exhale, lift the small leg upwards, both legs still on the pad
• Keep the small legs together, open the right leg upwards
• Then return to the original position, repeat 15-20 times
• Switch to the other side

Action 8:

• Lie on your back, knees bent towards the hips
• Small legs perpendicular to the pad, hands placed on either side of the body
• Palms up, inhale, bend the knees and place the right ankle on the left thigh
• Exhale, tighten the core and lift the hips upwards, then return to the original position
• Repeat 15-20 times, switch to the other side

Action 9:

• Left hip sits on the pad, legs spread apart in a Z-shape
• Left hand supports the pad, inhale, lift the hips upwards
• Exhale, extend the right arm upwards, then return to the original position
• Repeat 15-20 times, switch to the other side

The following exercises can be repeated 1-2 times according to your physical fitness. The human's metabolism is maintained mainly by exercise. If you don't exercise for a long time, metabolism will slow down, and you will gain fat. So don't be lazy, get moving!