The Secret of the Yoga Club: The Women's Identity is Not Simple

When Yang Ru does the cat-cow pose, the range of her pelvic tilt becomes more precise than before, and the smoothness of her spinal rotation is visibly improved.

Raymond Lam noticed that when she inhaled and arched her back, the curve of her waist was too deep and the angle of her anterior pelvic tilt was too large. It seemed to make her buttocks more perky, but in fact it would put extra burden on her lumbar spine.

He squatted down beside her, gently pressing his palm against her sacrum and slowly pushing it forward: "Tuck your tailbone in a little more. Sinking your waist doesn't mean sagging your stomach; it means stretching your thoracic spine forward. Imagine a line in the middle of your chest gently lifting you up."

Following the instructions, Yang Ru adjusted her pelvic position, reducing the sagging of her lower back and allowing her chest to open more freely. With each forward movement, the neckline of her dark purple sports vest slightly opened, revealing a thin layer of sweat on her collarbone, which shimmered softly under the light.

Next is the sequence of Warrior II followed by Side Angle Extension.

When Yang Ru performs Warrior II pose, her right knee is firmly aligned with her second toe, her thigh remains parallel to the ground, and her supporting leg remains completely still—she must have put in a lot of practice in private.

However, when they reached the side-angle stretch pose, Lin Feng noticed that the stretch in her right waist was consistently insufficient.

He stood behind her, his left hand supporting her right hip and gently pushing her forward, while his right hand pressed against her right ribcage and pulled her slightly backward: "Turn your body, open your chest a little higher, and feel the right waist muscles being slowly stretched." Through the thin fabric, he could clearly feel the warmth emanating from her skin through his fingertips.

Yang Ru followed the force and rotated her chest slightly more, her right waist muscles slowly stretching and becoming longer and firmer under his fingertips. The waistline exposed on the side of her tight vest was smooth and neat, and the fine down on her skin was faintly visible in the light and shadow.

After practicing a whole set of poses targeting the obliques, including triangle pose, half-moon pose, and side plank pose, Yang Ru's breathing became deep and long, and fine beads of sweat appeared on her forehead.

Lin Feng squatted down beside the water bottle and handed it to her. She took it, tilted her head back, and drank a few gulps, then casually draped the towel she used to wipe her sweat over her shoulder.

"Sister Yang, thank you so much for the trip last time. I've been thinking about that 30,000 yuan—"

"You don't need to calculate these things with me." Yang Ru pulled off a towel and wiped the sweat from the side of her neck, her tone calm but with an undeniable certainty.

After a short rest, we began bridge training.

Yang Ru lay on her back with her knees bent and her feet firmly planted on the mat. As she inhaled, she used her abdominal muscles to slowly push her hips up.

The deep purple shorts accentuated the taut lines of the buttocks, highlighting the gluteal muscles as they fully contracted. The rounded, full contours were clearly defined under the stretchy fabric, revealing the solid texture of long-term training.

Lin Feng squatted down beside her, gently lifting her hips with both hands: "Stabilize a little more, engage your core."

The gluteal muscles under the palms were stretched to their limit, with a slight tremor when exerting force, firm yet elastic.

"Hold for five breaths. Five, four, three, two, one."

As Yang Ru slowly descended, she didn't land directly back on the mat. Instead, she paused about ten centimeters off the ground before pushing herself up slightly. The movement was light and steady, and her gluteal muscles under the fabric trembled gently with each push, making their lines even more defined.

Lin Feng withdrew his hand without making a sound.

Yang Ru landed back on the mat, rolled over and lay face down on the bath towel, with her arms crossed and resting under her chin.

She slightly raised her waist, her knees lightly resting on the mat, her hips naturally arching upwards. She gently adjusted the angle, her voice coming from the crook of her arms, slightly muffled and husky: "Teacher Lin, could you check if I'm engaging my glutes correctly at this angle? Is it better than last time?"

Lin Feng stood behind her, his gaze fixed on her waist and hips. Her dark purple shorts outlined her full, smooth hips, the contours of her gluteal muscles clear and sharp, showing the firmness of her post-workout physique.

He squatted down beside her and gently pressed his palm down on her sacrum: "Sink your hips a little. Your waist is slumped too much right now, and your pelvis is tilted too far forward, so your gluteal muscles can't fully engage."

As instructed, Yang Ru lowered her hips by two finger widths, and the feeling of engaging her gluteal muscles instantly returned to her core position.

Lin Feng lightly tapped her gluteus medius with his fingertip: "Focus your attention here, the gluteus medius. The angle you were using earlier was working the lower edge of the gluteus maximus more, not engaging the gluteus medius on the side enough. To make the sides of your buttocks fuller and rounder, the gluteus medius is key. Next, do a few sets of side-lying leg raises, specifically targeting this area."

Yang Ru rolled over and lay on her side on the mat, supporting her head with one hand and her legs together and slightly bent.

Lin Feng squatted behind her, his palm lightly resting on her gluteus medius—a fan-shaped muscle that was firm and elastic, its outline clearly defined beneath the fabric. "Inhale to prepare, exhale and lift the upper leg. Don't use the outside of your thigh; focus your awareness on your gluteus medius."

Yang Ru exhaled and slowly raised her leg. Her gluteus medius muscles suddenly tightened under his palm, the muscle contours rising slightly beneath the dark purple fabric, the lines clearly defined.

However, her movements were still slightly off, and the muscles on the outside of her thighs were also exerting force, indicating that her control over the gluteus medius was not precise enough.

Lin Feng gently pressed his fingertips on her gluteus medius: "Here, focus your attention here. Don't think about lifting your leg, think about this muscle contracting."

Yang Ru tried again.

This time it was significantly better; the gluteus medius muscles were clearly tightened and engaged under his fingertips, and the compensatory sensation on the outer thigh was much weaker.

I did more than ten sets while lying on my side, and with each exhale I was able to precisely apply the force to my gluteus medius.

"Switch sides. The right side is weaker than the left, do two more sets."

After finishing her workout on both sides, Yang Ru lay back down on the towel. Her breathing was deep and heavy, her cheeks flushed from her cheekbones to her ears, and stray hairs clung to her sweaty temples.

She placed her arms back under her chin, slightly adjusted her posture, and her hips naturally lifted up again.

"We can continue strength training now."

In the following resistance training, my palms rested on my glutes through a thin fabric, applying steady resistance. Compared to long pants, the fabric of the shorts was thinner, making the feel of the muscles and the vibrations of exertion even clearer.

Each upward thrust and each slow, gentle fall was executed with a steady and even rhythm. Beneath the deep purple fabric, the full gluteal muscles tightened and stretched with each resistance, the peaks of the buttocks rising and falling slightly with each exertion, their firm elasticity clearly perceptible even through the fabric.

Yang Ru's breathing grew increasingly rapid and heavy, muffled sounds escaping her throat, which she suppressed by biting her lip tightly. Instead of flinching, she subtly pushed upwards against the resistance, as if adjusting her posture to match the force. Her body, pressed against the towel, tensed slightly, her back rising and falling with her heavy breathing, and a small patch of sweat had already soaked through the neckline of her sports vest.

The same thing happened when training on the left side. Lin Feng only withdrew his arms after completing more than a dozen sets of resistance exercises. Yang Ru lay on the bath towel for a long time to recover before the undulations in her back gradually subsided.

She slowly turned over and sat up, her cheeks flushed from exercise, and beads of sweat trickled down her temples and onto her neck.

"Sister Yang, if you want to maintain your butt shape, you can do this kind of resistance training regularly. But if you want to improve muscle elasticity, don't do it too frequently. You need to give your muscles enough time to recover."

Yang Ru stood up from the mat, walked to the wall, picked up her water bottle, took a sip, and then turned to look at him.

The flush on her face hadn't completely faded, but her expression had returned to its usual calm, with only a faint smile at the corner of her lips: "Coach Lin, are you free tomorrow? Come to my house for a casual meal."