Reduce butt meat: the targeted method is to insist on squat exercise. Squatting can be regarded as a kind of whole-body exercise, especially for strengthening quadriceps femoris and gluteus maximus, reducing fat in arms and abdomen, making lower limbs feel curvy, expanding chest and enhancing vital capacity. It is a simplified version of the "wall-hitting skill", which is simple and flexible. It's very simple, because it doesn't have any moves and doesn't need any equipment. It is flexible because it can be practiced anywhere, indoors and outdoors. In terms of time, you can practice in the rest time in the morning and afternoon, or in the free time in the morning and evening. Working people like to practice anytime and anywhere in collective occasions such as offices.

The basic action essentials are: put your feet together, keep your whole body upright, focus on the palm of your front foot, hold your chest and abdomen, relax your whole body, don't lean back or tilt your head, always put your legs together, squat down completely and then get up slowly, and so on.

There are two kinds of squatting methods: routine and difficulty.

1, routine squat. Squat down in groups of 30 at a time, as many as possible. An exercise time should be above 10 or feel hot or slightly sweaty. Weight loss exercise can be divided into several squats. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code, for example, only 30 squats for the first time, 60 squats after two days, and then gradually increase the number of squats. Perseverance and perseverance will certainly be of great benefit.

2. It's hard to squat. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirement of squatting completely when the toes touch the wall. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once. It is best to breathe through the nose, exhale through the nose, and breathe through the nose.

You can do some squat exercises according to your physical condition and weight loss requirements.

Thigh-related slimming exercise

The method is as follows:

Stand at attention, lift any foot, cross inward, and gently press the inner thigh;

Hold 10 second, and then switch to the other leg;

Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.

One-minute stovepipe exercise

Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees,

Touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Lateral thin thigh

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.

Skinny leg absolute plan

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim to do it three times with 10 second, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Internal and external measurement of thin thighs

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.

Be sure to drink a cup of warm water, light salt water or lemonade in the morning, which is good for defecation. Pay more attention to diet, eat less greasy things, eat more fruits and vegetables and drink more water. You can't eat meat and eggs for dinner. You'd better eat steamed bread and vegetables instead of rice. Just eat until you are 80% full.