Too big or drooping hips will make your figure bloated. The following set of simple aerobics will completely help you get rid of this embarrassing situation. Roll your hips 1, lie flat, put your knees on your chest, stretch your hands horizontally, keep your shoulders close to the ground, slowly turn your hips to the right, try to keep your knees close to the ground, and turn your head to the left. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days. 2, inhale, let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times. Lift your legs back 1, lie on your stomach, with your hands flat beside you and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles. 2. Stretch your toes forward and lift your right leg to about 15cm from the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times. Kick the calf 1, lie prone, bend your arms, and keep your palms level with your shoulders. At the same time, the palms and arms are pressed down to the mat, so that the legs are off the ground at the same time 15cm. 2. Keep breathing, contract hip muscles, and kick like swimming, 50 times on each leg, gradually increasing to 100 times. Kneel down and kick 1. Kneel down with your hands and feet shoulder-high and your knees 20~30 cm apart. Straighten your right foot and lift it to 30 cm from the ground. 2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times. Bend down and kneel with both legs 1, and kneel with both hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead. 2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times. Compress hips 1, kneel down, hands droop, palms touch thighs. 2. Inhale, keep your body in a straight line with your thighs, press your hip muscles with your palm, bend your body backwards, and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times. I picked it from the Internet and think it should be effective: (1) Weight loss method: stand after meals. Never sit down after dinner. Just stand there and move around. Never sit anyway, just stick to it for half an hour. Advantages: no diet, no exercise. Disadvantages: I just can't sit. Case: Because of hospitalization and a winter supplement, my small belly broke my record for more than 20 years. After using it for a month, my stomach recovered to the level before hospitalization. Recommended index: 10.0 Effective index: 9.8 (1) Weight loss method: stand after meals. Never sit down after dinner. Just stand there and move around. Never sit anyway, just stick to it for half an hour. Advantages: no diet, no exercise. Disadvantages: I just can't sit. Case: Because of hospitalization and a winter supplement, my small belly broke my record for more than 20 years. After using it for a month, my stomach recovered to the level before hospitalization. Recommended index: 10.0 Effective index: 9.8 (3) Weight loss method: tighten the lower abdomen and sit up straight. If the above two JMs are still not easy enough, you can use this method (JM is the most practical for working people). The main points are: be sure to pay attention to sitting posture, straighten your back and slightly abdomen. The whole body is tight (in fact, as long as the abdomen is closed, the whole body will be tight). Never stoop down in a chair. You can cooperate with the second type to do intermittent abdomen, each time about 5- 10 minutes, the more the better. Advantages: You can also tuck in your abdomen while sitting. Disadvantages: Sometimes I forget (4) weight loss methods: sit-ups (lazy people skip directly _) This is the most effective for the waist and abdomen. 1 veteran exercise-sit-ups (practice upper abdomen and middle abdomen) Put your legs on the stool, put your knees together, and bend your legs about 90 degrees. Pull up your upper body with abdominal strength, don't touch your knees, just raise your head slightly. Your consciousness must be in your abdomen, not driven by waist strength or arm strength. Note: It was the same when we were young. Just exercise your back. 2. Leg lifting-divided into supine leg lifting, parallel bars leg lifting and outrigger leg lifting. 1. Lie on your back on a mat or bench with your legs straight and close together and your hips tight. Put your palms down on both sides of your hips, or hold the edge of the stool with your back to your head to fix your upper body. Use abdominal strength to lift your legs as much as possible, pause and then recover. Key points: the action process should be slow to prevent the use of inertial force. Breathe: upward. Exhale when restoring. Main exercise: the number of lower abdomen is between 30 and 50, and the number of groups 1-3 is suitable for beginners. (For example, do 3 groups, 30 times in a group, a total of 90 times. ) I think it's good to do 6 groups after you have a foundation. Do three actions at a time (such as sit-ups, hanging legs, sit-ups) and still have time to ensure more than 40 minutes! Skipping rope should be more than 100. Pay special attention to massage muscles after finishing these, and the consequences will not be repeated! Massage fat at the same time, that is, push the fat down! Advantages: absolutely effective, in fact, these methods are all in place! Disadvantages: it seems difficult to persist! Recommended index: 9.8 Effective index: 10.0 Case: I proved walking and cycling. I go to school by bike from grade one to grade three, six times a day for 20-30 minutes each time, and my leg shape has always been good! I didn't have time to ride a bike after work recently, so I started a brisk walk. I walk for an hour after supper every day! Recovering! Jogging is proved by the friend above who used jogging+sit-ups! Skipping rope is a skipping wind in our university, but not many people insist on it! (2) Weight loss method: The principle of pedaling a bicycle on your back is the same as riding a bicycle, but doing it at home can reduce the advantages of legs and legs. It's still quite effective. You don't have to go out. The posture is likely to be nonstandard, which will affect the effect. Recommended index: 9.5 Effective index: 9.3 Case: This method is used all over the world. (3) weight loss method: simulate weight loss slippers to find a pair that is 2 or 3 yards smaller than the feet, which can make the whole back. Advantages: It's relatively easy, and you can lift your hips properly at any time. Disadvantages: It may vary from person to person. Recommended index: 9.0 Effective index: 7.5 Case: It was in 2000, and there was an advertisement for a slimming product on TV. That's a slipper without the back part, the heel is all outside, and the shoe is of oblique heel style! It is said that you can reduce your thighs! But those shoes are quite expensive, and we poor people can't afford them! Uniquely, my roommate's sister later thought of a trick. She dominates my slippers for bathing every day (the sewer in our school bathhouse flows slowly and sometimes there is water, so I bought a pair of slippers with oblique heels). In that month or two, she really lost weight! By the way, my script is very small (wearing size 35 shoes), and those slippers are a little small for me. They are just right for her! (4) Weight loss method: walking on tiptoe (reducing legs). When you are free, walk on tiptoe once for 5 to 10 minutes. This is relatively simple, no matter working at home, as long as you have time! Advantages: You can lift your hips at any time. Disadvantages: You may be regarded as a psycho at work. Recommended index: 9.5 Effective index: 9.3 (5) Weight loss method: When standing on tiptoe (reducing legs), keep your toes down slowly for 3 seconds, and then get up again. 5 groups each time, each group 10-20 times. Advantages: You can also sit at any time, even when catching a bus. Disadvantages: you can't stand on tiptoe at first, which will dampen your enthusiasm! Recommended index: 9.5 Effective index: 9.3 (6) Weight loss methods: squat, lift legs, sprint (reduce thighs, lift hips) Many people are very upset about the fat on their thighs. This is a traditional method, as long as they pay attention to the standard of posture. Advantages: absolutely effective Disadvantages: repeated recommendation index: 9.8 Effective index: 10.0.