Among all parts of the human body, the buttocks and abdomen are one of the most difficult parts to lose weight. Actually, the size of the ass is not the point at all. The figure curve should be exquisite, and the shape of the buttocks is the most important. In other words, when looking at the female body from the back, the buttocks are round and inverted heart-shaped. The most important thing in the abdomen is only two words: flat.
Hips are free to lift.
Hip-lifting exercise
1. The body is in a kneeling position, with hands open and the same width as the ground.
2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
3. Repeat 30 times before changing sides.
Hip lift exercise 2
1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.
2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
3. Repeat 30 times.
Round butt tip
1 Sitting as little as possible and standing more can reduce the accumulation of hip fat.
When you walk, don't forget to tighten your hips and lower abdomen besides holding your head high and chest high.
3 when you encounter a downhill section, you may wish to walk more. Because of ergonomics, walking posture when going downhill is very useful for strengthening hips.
Take the elevator upstairs to work and take the stairs after work, which can not only exercise but also slim your hips, killing two birds with one stone.
Open and close freely, flat abdomen
Sports equipment: You need to prepare a sturdy chair or sofa and a fitness blanket.
Warm-up activities: Before doing these actions, you need to do simple aerobic exercise for 7~ 10 minutes, such as standing and jogging.
1, tornado
Practice site: abdomen
1, upright, feet apart, right leg in front of left leg. Bend your elbow, then raise your arm to shoulder height.
2. Then lift the left leg forward to the left, bend the knee until the thigh is parallel to the ground, and lower the left shoulder to make the elbow close to the left knee.
3. Retract the arm and thigh, return to the starting position, change the right leg and right arm, and repeat the above actions for 25 times.
Step 2 get better
Practice site: abdomen and spine.
1, upper body upright, legs apart; Lift your arms parallel to your chest, bend your elbows and put your palms down.
2. Move 2/3 of the body's center of gravity to the right leg, take the right leg as the axis, straighten the left leg, and turn the upper body to the right.
Be careful that your left toe touches the ground and your right foot does not move. At the same time keep your arms bent and put them on your chest.
Step 3 sit-ups
Practice site: lower abdomen and back.
1. Lie on your back on the fitness blanket, put your legs together, lift your calves and feet, put them on a chair, bend your arms, put them together, and lift them to your chest.
2. Slowly lift the upper body until the elbow touches the knee, keep the posture for 2 seconds, then lie back on the fitness blanket, take a deep breath for 2 times, and repeat the above actions for 20 times.
4. Lateral
Practice site: abdominal and arm muscles.
1, lying sideways on the fitness blanket, legs together, left foot on the ground, right foot on the left foot.
2. Then the left arm is bent, the elbow and forearm touch the ground to support the upper body, and the right arm is slightly bent and placed in the lower abdomen.
3. Hold the posture for 5 seconds, then return to the starting posture and repeat the right action.