1, squat and thin buttocks method
Stand with your feet apart, slightly wider than your shoulders, with your toes pointing outwards. Sink as far as possible, raise your arms, stretch forward, keep your arms shoulder height, and form a standing posture of squatting and tightening your hips. While keeping your body balanced and comfortable, try to lower your body, but don't bend your knees beyond your toes. Hold this position for 2 seconds, and then return to the ready action. Repeat the action 10 times.
2, sideslip step thin hip method
Stand with your feet together, put your arms at your sides vertically, put your left foot on the towel, turn your center of gravity to your right leg, point your toes down, bend your knees slightly, raise your arms and stretch forward, use the towel to help your left leg slowly slide outward until you feel uncomfortable, then move your leg back to its original position and stop for 4 seconds. Repeat this action 12 times, change the right leg and do the same action.
3. Spiral kicking and hip thinning method
Lie down with your face to the left, straighten your left arm, rest your head on your left arm, and put your right palm on your chest for support. Move your right knee to your chest, then gently rotate your hips together to make your knees face the floor, adjust your foot movements, make your heel point to the ceiling, and lift your left leg up and down quickly. The action range can be slightly larger, you can do it 20 times, and then repeat the same action on the other side.
4. One-leg squat and thin buttocks method
Keep standing, legs together, arms straight forward, shoulder height, then lift your right leg, sit back, rest for about three seconds, and return to the initial position. Do it ten times on both legs, and repeat three groups.
5, dumbbell exercise thin buttocks method
Hold dumbbells in both hands, perpendicular to the sides of the body,
With palms facing each other, move your left foot forward, sink as far as possible in a stance of "horse stance", then jump up gently, and quickly switch the position of your legs to the position where your right leg is forward and your left leg is backward. When landing, you should still keep the posture of "horse stance", and do it ten times with two legs respectively, repeating three groups.
6, fitness ball leg bending thin hip method
Lie flat on the yoga mat, put your feet on the fitness ball, keep your knees bent, keep your hips raised, keep your shoulders and knees in a straight line, bend one knee as close as possible to your chest, take a deep breath for three times, then change your legs and repeat this action, ten times as a group, and do three groups at a time.
7, climbing stairs and thin buttocks method
Climbing stairs is not only the exercise of leg muscles, but also the most exercise of hip muscles. Cultivating the good habit of climbing stairs every day can effectively play the role of slimming and lifting hips. You can climb the stairs every morning or half an hour after dinner. If you take two steps at a time, the slimming effect will be better.
8, 8 methods of lifting hips to lose weight
1. Press and rub the depressions on both sides of the buttocks and the middle part of the horizontal stripes of the buttocks with your thumb. This is the part of the bladder circulation of the foot. Stimulating these parts can reduce the accumulation of fat, and the intensity can be stronger.
2. Knead the muscles behind the thighs with both hands and five fingers.
3. Knead and squeeze the muscles of the buttocks repeatedly with the palm of your hand from top to bottom, which will have a good effect for a long time.
4. When standing, talking, sitting and lying down, do the action of lifting the anus, shrinking the anus and holding the leg. It will be better if you cooperate with other hip aerobics. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.
5. Stand barefoot and relax, put your hands behind your waist, put your fingers together, push your fingers down to the root of your thigh, and then push them down to your waist. Repeat 36 times.
6. Place your palm above your hips and circle your left and right hips 36 times clockwise.
7. Make a fist with both hands and knock your hips with your fist. Pay attention to the uniform force and beat rhythmically for more than 2 minutes.
8. The five fingers are naturally close together and the knuckles are slightly flexed. Beat your hips rhythmically until your hips relax.