We know that one of the criteria for girls' cuteness may be whether there is an S-shaped curve on the side, one is a chest curve and the other is a hip curve. However, few girls are born with hips. This kind of girl wearing a hip skirt will definitely attract many people's attention because she is cute. Most girls' hips are flat and the curves are not obvious. So how should you lose fat on your hips? How to practice to become an ass? Next, let's take a look.

1, the shaping method of beautiful buttocks

First, the standard of beautiful buttocks

A, hip circumference is obviously larger than waist circumference, and waist-hip ratio is 0.7∶ 1.

American psychologists have studied the ratio of waist circumference to hip circumference (WHR). Women with a waist-to-hip ratio of 0.7 (indicating that the waist is much thinner than the hips) are most fascinated by men. Scientists analyzed the figures of magazine models and Miss America contestants and found that the waist-hip ratio of these women was mostly below 0.7.

B, viewed from the side, the curve at the joint of hip, waist and leg is obviously curved.

C. viewed from the back, the buttocks are round or peach-shaped.

D. Hips protrude backward without sagging.

E, hip skin smooth and tough, elastic, there is not much fat under the skin, can't have orange peel tissue.

Second, the shaping of beautiful buttocks

Practice method

It is every woman's expectation to have a plump and upturned hip. Because hip muscles are developed, after training, hip muscles can be strengthened and the appearance becomes beautiful. The following three methods are very effective and can be practiced at home.

1, Step exercise:

Stand with one foot far away from the steps, then step on the steps with one foot, straighten your legs hard, and lift your body while the other leg is off the ground. Pay attention to only one leg, 10-20 times as a group, and do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.

2. Clam practice:

Lie on your side on the bed with your arms bent, your head resting on your forearm, your other hand straight, and your palm above your crotch. At the same time, the legs are close together and the knee joint is bent 90 degrees. When inhaling, there is no movement. When exhaling, lift your thighs until they are on the same plane as the body lying on your side. Don't separate your feet, just separate your knees, just like a clam shell opening and closing. Repeat 10-20 times as a group and practice two groups on each side. Practice more than once every 2-3 days. If you feel that you can't do it all, you can only practice one of them.

Need to be reminded that the above exercises only work on hip muscles and will not reduce hip fat. Therefore, if the practitioner's buttocks are obese, in addition to local muscle exercise, aerobic exercise and whole body exercise should be combined to achieve good results.

Third, the way to lose weight by beautiful buttocks

Hip fat is mostly accompanied by lower body fat, so hip weight loss needs to be combined with lower body, and efforts should be made to reduce lower body fat. Fat buttocks and thick legs greatly affect the physical beauty of women. This is related to heredity. If most of your family members have thick and fat hips, you are likely to have fat hips and bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.

There are ways to make hips disappear and thighs thin, and it's not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research: There are many kinds of exercises. If you are aiming at chubby thighs, you'd better choose an exercise that mainly exercises your legs. Because you exercise large muscles, such as thigh and hip muscles, you can increase the total number of calories burned:

1. The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

Experts believe that running can burn fat, but for people with thick legs and fat hips, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended.

Swimming is a popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs more laborious, but it won't bear great vibration like running on the ground. It is a good way to practice leg and hip fat.

2. Thin belly yoga movements

First, upper abdominal exercises.

1. Belly in and clap your hands

Lie on your back, lift your legs up, bend 90, keep your thighs vertical to the ground, keep your waist still, and keep your back close to the ground. Put your arms straight on both sides of your legs, tighten your abdomen, swing your arms straight on both sides of your legs up and down and beat the ground rhythmically. 30 times as a group.

Note: when doing this, relax your neck and lift your back and waist off the ground. If you want to increase the difficulty, you can straighten your legs.

2. Yoga shells

Lie on your back, lift your upper body, put your hands around your left knee, draw your legs closer to your body, keep your nose close to your knee, and lift your right leg slightly off the ground for 10 second, then switch legs and keep it the same as 10. Repeat 10 times as a group.

Note: don't hold your breath during the action. The action of squeezing the abdomen is very beneficial to expel flatulence in the abdomen and massage your internal organs at the same time.

3. cobra pose

Lie prone, with your legs shoulder-width apart, with your hands supporting the ground in front of you, elbows on your side, chest out, slowly push your upper body up to the maximum with your hands, keep your arms slightly bent, and feel the stretching and stretching of your abdominal muscles. Hold 10 second and relax slowly.

Note: Do what you can when lifting.

Simple actions of thin belly yoga Three simple and effective abdominal yoga actions

Third, lateral abdominal exercises

1. supine side swing

Lie on your back with your arms open and your hands behind your head; Legs bent 90, thighs perpendicular to the ground; Twist your legs to the left at the same time to the maximum, and then twist them to the right once. 12 to 15 times as a group.

Note: Try to keep your knees clamped and your legs bent at right angles. Exhale when the legs are raised and inhale when they are lowered.

2. Side support

Lie on your side, bend your right arm, support your elbows on the mat, and keep your elbows, hips and feet in a straight line. Hips are slowly lifted off the ground, supported only by elbows and feet, and kept for more than 30 seconds due to their own situation. Go in the other direction

Note: keep breathing evenly during the movement and raise your hips as much as possible.

Step 3 Push-ups and Side Legs