1, lie at the end of the bed, keep it outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips. Next, you should tuck in your abdomen, straighten your legs forward at a speed of slowly counting to 10 to make your body in a straight line, then bend your knees at a speed of counting to 5 and return your thighs to their original positions. Pay attention to relax your back, shoulders and arms, and feel your stomach working.
2, arm sit-ups: lie down, bend your knees, feet together and hook the bed. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat.
3, pedaling exercise: lying on the floor pretending to pedal a bicycle. The correct action is to press the floor with your back down and put your hands behind your head. Raise your knees at a 45-degree angle, put your feet on the ground, your right knee touches your left ankle, and then your right ankle touches your left knee.
Stovepipe exercise:
1, sitting in a chair, sticking to the back of the chair from back to hip, relaxing shoulders and putting hands on thighs; Then raise the left thigh, the knee bends naturally, the calf does not droop hard, and the body does not lean left or right to maintain balance. At this time, you should feel sore in your thighs and lower abdomen. If you can't stand it, change your right foot, and so on, 5- 10 times.
2, massage can promote blood circulation in the legs and achieve the purpose of stovepipe, which is the most widely used method. Massage along the lymph glands of the legs to make the lymph nodes and blood circulation of the legs smoother, and you can also eliminate the heaviness and edema of the legs through moderate massage. Skinny leg massage at least twice a week, massage time should be maintained at more than 40 minutes, in order to achieve the effect of stovepipe.
3. Put on hard shoes and stand on a brick with the sole of your foot. After three weeks, the position of the calf has risen, the leg shape is better than before, it looks slender, and the buttocks are a little upturned. You can also take your own platform shoes and let the shoe repair shop make it into a heel shoe with heel height 1 cm and forefoot less than 4 cm. This way is suitable for people with muscular legs.
4, you can do some stovepipe exercise before going to bed, so that you can burn excess fat in your thighs before going to bed. 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.
Diet:
Usually eat less and eat more. You can eat more meals a day, but each meal is very small. You can eat some fruit or soup before meals, so you won't be so hungry, and you will naturally eat less when you eat. Leave the table when you are 70% full. If you want to eat snacks after meals, you'd better choose nuts, fruits and yogurt, which will not gain weight and can supplement the nutrients your body needs. Soybean milk is mild in nature and has the functions of tonifying deficiency, moistening dryness, clearing away lung heat and resolving phlegm; Drinking soybean milk has many benefits. Drinking soybean milk in spring and autumn can nourish yin and moisten dryness, and reconcile yin and yang. Drink soybean milk in summer, relieve summer heat and heatstroke, promote fluid production and quench thirst; Drink soybean milk in winter, dispel cold and warm stomach, nourish and strengthen. At the same time, soybean milk can inhibit the absorption of lipids and sugars. Drink soybean milk while eating, stick to it for a long time, and be slim and healthy. Therefore, soybean milk is delicious, nutritious and a good thing to lose weight!