But girls just like beautiful women. How to reduce the excess fat in the buttocks and make yourself more beautiful? Look down there.

For pregnant women, it is best to lose weight in the early stage. Doing this exercise after childbirth will restore your body shape faster.

(1) Kick the leg and close the hip: Lie on your back, press the heel and lift the hip at the same time, relax after 2 seconds, then kick and lift the hip and relax, and go back and forth for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.

(2) Both lower limbs are extended backward: in prone position, both lower limbs are alternately raised to the maximum, * * * about 20 -30 times. You can cite meat and sports fat.

(3) Hold the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and one side holds the fat parts on both sides of the buttocks for 2 minutes. It can accelerate subcutaneous tissue metabolism and dissolve fat.

(4) Hip rubbing: in prone position, rub both sides of hips with palms of both hands for 2 minutes (without clothes). It can tighten skin and disperse fat.

(5) Kneading the waist: prone position, hands clenched. Press and knead the soft tissues on both sides of the lumbar spine with the raised part of metacarpal joint to relax subcutaneous fat.

(6) Lift the air and close the waist: stand in a standing position, put your hands into your waist, inhale and close your waist, and push your hands inward for 1 -2 minutes. It is intended to transform fat and exercise waist tissue.

(7) Beating waist and buttocks: standing, holding hands in an empty fist shape, and punching waist and buttocks for 2 minutes properly can speed up the substitution. This is a series of continuous techniques, which have the best effect in the early stage of waist and hip weight loss. Doing this exercise after childbirth will restore your body shape faster.

(8) Jumping exercise: standing, hands drooping, chest stretching, jumping in place 1 min, can shake muscle groups and differentiate fat.

Best hip exercise posture

General contact information for reducing fat:

Stand on one foot and grab the ankle. This stretching posture will not offset the effect of abdominal exercise to some extent while shaping the hip curve.

Exercise:

Stand with your right side leaning against a chair or wall to keep your balance. Lift your left foot and grab your ankle with your left hand. Keep your body balanced, lift your left hip, and then put your knees together for 30 seconds. Repeat twice on each leg.

Wrong hip exercises:

There is no principle to twist the buttocks, which is easy to cause physical strain.

A set of gymnastics

1. Prepare a chair (tables and chairs can be used at ordinary times)

2. Hold your waist with your hands, tuck in your abdomen and straighten your waist, relax your shoulders and sit upright.

3. The body leans forward and bends down, and the chest leans forward to effectively stretch the trunk.

4. Stand up straight with your legs, your back straight, and tuck in your abdomen and lift your hips.

5. The left leg and the left hip are raised at the same time, which can help the hips and legs contract.

6. Put it down after counting to 3, and change legs to do the same action.

7. Squat on the chair (suspended), keep your hips slightly forward, support with waist and abdomen strength, and slowly count to 5.

8. You can do it 20 times at a time, or you can choose according to your ability.

www.muzhile.cn

How to reduce abdominal and hip fat?

1. Sit up straight.

Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and put their feet around smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.

2. Don't put up with it

Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally thrive! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation.

Step 3 use abdominal breathing

The method of abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.

4. Reduce your abdomen frequently.

When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.

5. Exercise regularly.

In addition to reminding yourself to tuck in, do more anal exercises and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. If you are not used to it at first, it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, they can also make air flow smoothly and increase vital capacity.