1, change the habit of couch potatoes: watching TV and eating snacks like potato chips are things that many young people like to do, so if you have this bad habit, you want to get rid of it as soon as possible! The consequences of continuing sofa potatoes are not only getting worse, but also more and more fat on the ass. It is a good choice to get up and walk while watching TV. Don't lie on the sofa and shake the hula hoop or do sports.

2, do more squats, leg lifts: sit in the office for an hour and do it several times, find a place where no one is, or go outside to practice alone. Getting up for ten minutes an hour can also avoid eye fatigue;

3, massage: there is a special hip cream to massage the buttocks, and more massage can also reduce the excess fat on the buttocks. Usually, you can also pinch the fat on your hips to make the meat feel tighter and better.

4. Lift your legs and lean back: Tighten your hips when lifting your legs, 30 at a time, and you can do it several times a day. Be careful to tighten your hips, otherwise it will be useless!

5, deep breathing hip movement: while doing hip movement, abdominal breathing, unlimited times, even when washing and cooking by bus. Remember not to wear tight pants, which will not only reduce the fat on the buttocks, but also make the blood flow of the body poor, which is not conducive to reducing the fat on the buttocks;

Reduce thigh fat:

1. Do leg lifts.

After getting up in the morning, we can do five groups of leg lifts in the living room or room for one minute, and then we can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat.

2. Stand for a while or take a walk after dinner.

Don't sit still after eating, it will make your fat accumulate on your thighs and buttocks. It's nice to wash dishes and clean the kitchen. You can stand for a while. Do you know that?/You know what? Do you know that?/You know what? Standing for half an hour after a meal can prevent fat from accumulating in your lower body. If you have time, you can go out for a walk after dinner. Take a walk after dinner and live to be 99 years old. Go out for a walk to exercise thigh muscles, consume inhaled calories, achieve the purpose of slimming thighs and make yourself healthier.

Massage for a while while taking a bath.

Be sure to wash standing when taking a shower, which can also help you consume more calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of losing weight and stovepipe.

Ride a bike

Cycling is a good activity to reduce thigh muscles. It is fun and can lose weight, killing two birds with one stone. In your spare time, you can go out by bike to play in the suburbs or nearby parks. Personally, I like this kind of exercise very much, because riding a bike can reduce the fat on my thighs very well. In the process of cycling, you can exercise your thigh muscles well, so that they can get enough exercise, and the excess fat on them will easily disappear.

5. Do stovepipe exercise before going to bed

You can do some stovepipe exercises before going to bed to burn excess fat in your thighs. Here is a simple stovepipe exercise: sleep on the bed, lie flat, lift your feet away from the bed, lift your feet almost perpendicular to the bed, and lift your feet 20 times repeatedly. Then sleep on your side in the other direction and lift your foot with the other foot. You can stop until you feel your thighs are weak. This is a very good stovepipe exercise. Do more when you can sleep in bed. After a week, you will find that the muscles inside the thigh become strong and the thigh becomes slender.

6. Eat more stovepipe food

Usually eat more stovepipe food. Do you know what food can help you thin your legs? Spinach can promote blood circulation and help burn fat. It is a good stovepipe vegetable. Apple contains malic acid, which can speed up the body's metabolism. Apple is rich in calcium, which can reduce the edema of the lower body and is a good slimming fruit. Grapefruit is also very good, low in calories and rich in potassium, which can help groups reduce the accumulation of thigh fat, and MM can eat more.

7. Take more stairs

When commuting, you can take more stairs. If your company is on the fifth or sixth floor, you can go straight up after lunch to digest what you just ate and help your legs lose weight. Taking stairs can pull thigh muscles, promote blood circulation and promote fat burning. MM who wants to stovepipe, might as well take more stairs, which will give you unexpected surprises.

8. Eat a balanced diet

One's diet is very important. It is not only related to whether he is fat or thin, but also directly affects his health. Don't eat too much junk food at ordinary times.