Hip slimming method: correct sitting posture: when sitting down, the waist should be stiff. It is best to put a waist pad on the back and lift the center of gravity upward, so that the weight will not be completely pressed on the buttocks and abdomen, and the buttocks will become fatter and fatter. ■ Five magic weapons of thin buttocks ● Climbing stairs: simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks. ● Push the wall: put your legs together, put your hands on the wall, straighten your legs, extend your hips outward for 65,438+00 seconds, and then close to the wall for 65,438+00 seconds. Repeatedly, it will not only make the hips curve, but also have the effect of abdomen contraction, and the lower abdomen will gradually flatten. ● Standing squat: It is best to have elastic rope or skipping rope. If not, you can return empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation. ● Squat back and forth: you can also use elastic rope or skipping rope to assist. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees. ● Golden rooster independence: find a chair, hold the back of the chair, stand with one foot straight and the other foot stretched backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed. ■ Hip calisthenics can be done 15 minutes before going to bed, which can not only strengthen body circulation and eliminate fat accumulation, but also achieve the effect of sculpture. (Hip lifting exercise 1) 1. Take a kneeling position and put your hands shoulder-width apart on the ground. 2. Move the left knee as far as possible to the chest and pause for 5 seconds, then slowly lift it (the thigh is 90 degrees), pause for 5 seconds and then put it down. 3. Repeat 30 times and then switch sides (hip lifting exercise 2) 1. Lie on your back, bend your knees, and naturally put your hands on the ground. Stop for 5 seconds, then breathe. 3. Repeat 30 times. 2. Thinner thighs: When you exercise for the purpose of losing weight, all parts of your body, including your thighs, will become thinner. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks. Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking. Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road. In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon. It is the most effective way to do thigh bodybuilding through local stretching exercise: the hips are drooping, the legs are bent, the back is kept straight, and the other leg is straight back and parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh. After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.