The whole body is mainly to reduce fat, supplemented by hip shaping.

First, the whole body fat reduction method:

method reducing weight

Adjust diet mainly, supplemented by aerobic exercise.

prescribe a diet

Adjust the diet structure and quantity, and appropriately reduce foods with high carbohydrate and oil content; We should appropriately increase foods rich in vitamins, minerals and protein, control the intake of oil, salt and sugar, put an end to condiments and eat less and more meals.

sports

Aerobic exercise for more than half an hour every day, running, cycling, playing ball games, swimming, etc. , according to personal circumstances to arrange.

When the whole body fat is reduced, the hip fat is reduced.

Second, if the whole body fat drops to the standard state and there is still too much fat accumulation in the buttocks, you can carry out shaping training on the buttocks.

Recommend the action of hip shaping

1, kneeling position, knees together, knees bent.

(left and right leg exchange exercises)

Step 2 lie on your back and stand on your hips

3. Load-bearing lunge (left and right leg exchange exercise)

4. squatting

5. The straight leg lifting action is stable

(left and right leg exchange exercises)

The practice time of the above actions is 15- 20 minutes a day. According to your own situation, you should rest 15 seconds between movements, and practice 2-3 groups each time after five movements.

(If you can't understand the action of hip shaping, you can refer to the action demonstration of relevant online videos. )