Simple hip-thinning exercise, when we exercise at an appropriate time, is more conducive to promoting blood circulation. This exercise can help us exercise well. Moderate exercise is good for our health. Pay attention to your breathing frequency when exercising. If you know simple hip slimming exercise, act quickly!

Simple thin hip aerobics 1 swinging legs

Standing with the left hand close to the back of the chair and grasping the back of the chair with the left hand can make the exercise convenient. At this time, the right leg swings forward, up and right vigorously, doing 10 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight.

cross one's legs (like a Buddhist monk)

Lie on your right side, with your right arm bent at right angles, palms down, and your left palm waist-high to support your thighs, so that your body leaves the ground and your upper body is in a straight line with your legs. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.

support

Lie on the ground with your legs together, raise your head, straighten your back, bend your elbows slightly, support the ground, turn left quickly, and make scissors with your legs. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity. This exercise can strengthen the muscles of the buttocks and thighs.

"half bridge" supine

Keep your arms straight along your upper body and your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10 ~ 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.

Simple thin hip aerobics 2 thin hip yoga

Sit down and restore

Objective: To tighten the inside and outside of buttocks and thighs.

Difficulty: ★★

Times: Repeat the above actions for 3 times, each time 10 times.

Sit down, raise your feet to hip width, put your hands on the outside of your thighs and push them inward, keeping your feet as still as possible for about 10 second. Or put your hands on the inner thigh and push them out as far as possible, and keep still for about 10 second.

Comments: You can modify the lines from hips to thighs, and you are not afraid of thinning hips and thickening moustaches. It's best to do it while watching TV.

Lift your hind feet.

Goal: Lift and tighten the hips.

Difficulty: ★★★★

Get down, lift your body with your hands, and lift your left foot. Remember not to bend and hold it for 10 second. The left and right feet take turns doing 30 times each.

Comments: Many beginners have been shaking their hands and feet after doing 10, which can gradually increase the number of times, so it is difficult to do it.

play pendulum

Goal: thin waist and beautiful buttocks

Difficulty: ★★

Sit on the fitness ball, keep your upper body still, just swing your waist from side to side and repeat the action until you feel tired.

Comments: It is very easy to twist on the fitness ball, and the waist and buttocks exert strength, but it is not hard at all.

Play bobo

Goal: Tighten the reed and increase the waist strength.

Difficulty: ★★★★★★★

If you don't want to be widowed, you can buy a fitness wave. Looking at it, it shrinks to the hips, and the elasticity of the ball increases the fun index! Just lie on your back on the fitness ball, push your back, and lift your lower body as hard as possible. 10 second. Repeat 10 times.

Comments: it's difficult, and the action is like an arch bridge, but the effect can't be wrong!

Lift sandbags with your feet.

Goal: Tighten your hips and make your S-shaped figure stand out.

Difficulty: ★★★★

Tie the sandbag to the ankle, lie on the comb, lift one foot 10 second, and repeat each foot for 30 times.

Comments: 3-5 kg is the best choice for sandbags, which can enhance the body-closing effect.

Do it when you are full.

When you returned to the company, your hand had stopped. If you feel uncomfortable after lunch, sit down at once. It is best to walk 15 minutes, otherwise it will cause edema and gastrointestinal discomfort. Let's introduce two moves, and you can continue to work after just finishing 15 minutes!

Kick left and right.

Goal: break down hip fat.

Difficulty: ★★

1. Hold the chair back with both hands. The tip of your right foot is off the ground 1 inch, and you kick it about half a meter to the left.

2. Kick back to the right. Go back and forth 20 times, change your feet and do it again.

Lift one's feet

Comment: I feel that even my muscles are tense after calf paralysis.

Goal: make the hips to the calves more slender.

Difficulty: ★★

Hold the back of the chair with both hands and stand on tiptoe for 30 seconds. Repeat 10 times.

Comments: Remember to fill the stool and avoid wearing high heels or boots to do this action, which will be very hard.