From the perspective of organizational structure, pear shape belongs to obvious deep fat accumulation, which is particularly easy for women to produce after childbirth. And all obese bottle-shaped bodies gradually appear in adolescence. To change the "pear-shaped" and "bottle-shaped" figure, we should not only adhere to the new concept of "four less and one more" (less frying, less oil soup, less fat, less sauce and more fruits and vegetables), but also mobilize our waist, abdomen and legs, so that we can not only exercise, but also partially shape ourselves!
Create a flat belly
Lie on the edge of the bed, with your hips hanging down, knees bent, and thighs above your abdomen. Hands straight at your sides, palms under your hips. Then the abdomen should count from 1 slowly to 10, straighten your legs forward to make your body in a straight line, then bend your knees at the speed of counting to 5, and return your thighs to their original positions.
This exercise can eliminate excess abdominal fat and tighten abdominal muscles. It is especially effective for people with abdominal hypertrophy.
Note: when doing the above actions, relax your back, shoulders and arms, and feel your abdomen exerting force. When doing leg stretching, the toes must face up; When your legs are straight, keep your body parallel.
Develop a slim waist
This set of movements will exercise all abdominal muscles, especially oblique muscles and lower back. Pay attention to tighten your hips when you do the action.
Starting from the left, lie prone on the bed or floor, support the whole body weight with your arms and feet, just like doing push-ups, and let your thighs, hips and trunk leave the ground. Then the thighs slowly extend outward, and the right foot overlaps the left foot. Put your right hand behind your head, elbows and shoulders in line. Bend forward slowly and then slowly return to the starting position. Repeat 3 to 5 times, and then change direction.
Build strong thighs
The inner thigh is the biggest headache for many women, because fat accumulation most often occurs here. Secondly, the outer thigh and above the knee are also high-risk areas for fat accumulation. No matter what type of thigh obesity, some maintenance actions are needed to promote blood circulation and smooth lymphatic system.
Lie flat and raise your legs as high as possible.
Hold your waist with your palm, keep your elbows bent at 90 degrees, and your legs are facing up when pedaling your bike. Like riding a bike, it is an arc exercise, so you should avoid kicking hard.
One squatting and one standing leg beauty method: stand with your feet shoulder width apart, tiptoe forward, and hold a dumbbell in each hand; When counting to 5, squat down slowly, so that the thighs and calves are bent at 90 degrees and squat down in a stance; When you count to 10, get up slowly, slow down and hold your hips, and stand up straight with your thighs.
Exercise muscles one by one: sitting posture, upper body straight, legs straight and closed. The first step is to put the right leg on the straight left leg. Then lift your legs with your hands and get as close to your body as possible; Hold this position for 10 to 15 seconds, then relax and change your left leg. You can do it repeatedly according to your personal situation, whichever is not too tired.
Shaping slender calves
Often let your legs walk freely, take more stairs and less elevators, and occasionally wear low-heeled shoes, which is of great help to beautify your legs.
Put the barbell behind your neck, open your feet and buckle your toes slightly inward or outward. Try to contract the calf muscles, raise the heel as much as possible, completely tighten the gastrocnemius, and inhale when lifting the heel. Then stand still for a second, put down your heels and exhale. Can be done repeatedly.