1, when you brush your teeth and rinse your mouth.
A. When brushing your teeth, put your feet together, keep your shoulders straight and tighten your hips.
B, when gargling, relax your hips. Repeating actions A and B can make the lines of hips and thighs more touching.
2. When relaxing in the bath
Relaxation in the bath is a good opportunity for hip bodybuilding, because the body is warm and the blood circulation is better, which is easy to relieve muscle soreness and eliminate body edema.
A, put a pool of warm water, sit in the bathtub and straighten your legs.
B, bend one leg, lean forward hard, hold 10 second, and repeat the movements of both legs in turn, which can tighten the muscles of the legs and buttocks.
In order to make your hips more slender, in addition to the above two methods that don't require extra time, the following actions can be achieved in a little time every day.
erect
A. Stand with your legs together and your hands against the wall.
B, pull one foot back, hold it for five seconds, put the foot back in place, and repeat the action with the other foot. Do the left and right feet 20 times each.
supine position
A, feet slightly bent flat on the ground, hands flat on both sides.
B, use the waist strength to pull up the body, for about 5 seconds, lay the body flat on the ground, and repeat the action 15 times.
Prone type
A, hands and feet straight on the ground.
B, pull up the body with waist strength and keep it for about 3 seconds. Repeat the action 10 times.
"Four causes of" women with small bellies "and their solutions [lower abdomen]
The factors leading to abdominal bulge are inseparable from the bad habits in our daily life, which can be roughly summarized as the following four points:
First, sedentary life: do not like sports, sedentary on weekdays is the most common problem of modern people; Sit and watch TV after a full meal, or surf the Internet while eating snacks. After eating food, you continue to sit still, and sugar is converted into fat, which is accumulated in the abdomen.
Solution: Pay attention to reducing abdomen: When walking and standing, remember to reduce 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 lose weight.
Second, the pressure of life: In the face of work pressure, many people will use big meals to relieve the pressure in their hearts, or often eat too much and stop eating until they are full. Unconsciously, they eat too many calories and unnecessary food, which is easy to cause gastrointestinal protrusion.
Solution: use abdominal breathing: the method of abdominal breathing is actually very simple. When we inhale, our abdomen expands, and when we exhale, our abdomen contracts. 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.
Third, the posture is not good: many people have insufficient abdominal muscle strength. When sitting, people who are used to spreading their bodies on the back of the chair and unconsciously emptying their backs, or who are used to hunching over when walking, will unconsciously lean forward and their lower abdomen will follow.
Solution: Keep the correct posture: when walking, relax your shoulders, swing your arms naturally, lift your lower abdomen and keep a little nervous. Women who have to sit in the office building for a long time on weekdays should definitely sit up straight, try to sit their hips deeply in the chair and let their waist and back stand up.
Fourth, poor defecation: Many women have constipation. Once constipation occurs for a long time, human excrement will accumulate in the intestine. The surface of the intestine is like a filter. After the filter hole is blocked, it will form chronic abdominal distension.
Healthy diet to eliminate constipation: In order to eliminate constipation, try to reduce overeating and eat more fiber foods. Eat more carbohydrates conducive to defecation, drink a glass of mineral water on an empty stomach in the morning, and then drink yogurt containing fiber to stimulate the stomach, realize gastrointestinal peristalsis and promote defecation. If you have constipation, you must go to the hospital for diagnosis and take appropriate measures.
Anal lifting exercise: In addition to reminding yourself to tuck in, do anal lifting exercise and often take the stairs, so that fat is no longer affected by gravity and sagging; 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 tightened, and then return to their original state. Helps stimulate gastrointestinal peristalsis and promote the discharge of waste in the body.
Good bathing massage effect: when taking a bath, massage clockwise around the navel with warm water shower, and then massage from the lower abdomen to below the chest. When taking a bath in the bathroom, you can take a bath in the order of cold water-warm water-cold water, which has a good effect on burning fat and increasing muscle elasticity.