Hello, you can try the following six methods to reduce your hips: First, roll your hips 1. Lie flat with your knees on your chest, your hands flat, your shoulders close to the ground, your hips slowly turn right, try to keep your knees close to the ground, and turn your head left at the same time. 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 and 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. Second, lift your legs backwards 1. Lie on your stomach with your hands flat on your sides 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. Toe forward and lift your right leg about 15cm off 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. Third, kick the calf 1. Lie prone, bend your arms, and keep your palms level with your shoulders. Press your palms and arms down on the mat at the same time, so that your legs are off the ground at the same time 15cm. 2. Keep breathing, contract hip muscles and kick like swimming. 50 times for each leg, gradually increasing to 100 times. Fourth, kneel down and kick 1. Kneel down, hands and feet shoulder height. The distance between the knees is 20~30 cm. 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. Five, bend down and kneel down +0. Kneel with your 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. Sixth, compress the hip 1. Kneel down, hang down your hands and touch your thighs with your palms. 2. inhale. Keep your body in a straight line with your thighs and press your hip muscles with your palms. Bend back and hold the position for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times. The above six simple hip weight-loss exercises need to be done every day. Stick to it for a while, and it will definitely have an effect on losing weight on your hips. I wish you a tight and fit hip. ? Stovepipe method:? 1 The easiest way to stovepipe is to put your knees together, gently press it and do it five or six times quickly! Note that you don't need to hold your breath when doing this action. This action is very effective for beautifying the chord-leg curve. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice. Sit up straight in a chair with a back, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt. 4 Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action. This is an action that a ballet dancer often does. Lift one leg forward to 90 degrees, straighten the instep, and then slowly move sideways, doing 20 times for each leg. Sticking to this action can not only thin legs, but also be symmetrical. Little secret recipe? Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect will be immediate. |||||| There is nothing wrong with diet plus exercise and running ||||| Four-step thigh weight loss method: 1. Stand rhythmically, swing your hands, stand with your knees up, try your best to raise your strength to your abdomen and waist, speed up your breathing rate, and balance your strength by running left and right for 20~30 consecutive steps. 2. Raise your heel, put your hands on your hips, stretch your legs in a bow and arrow, and pull your heel for 4 seconds. Stop for 8~ 10 second. 4. Kneel on the back knee, cross your hands and fingers, palm forward, sink to the front leg at 90, and the rear leg is parallel to the ground. Stretch the heel and leg to keep balance, stop 10~ 15 seconds, and repeat the edge changing operation for 2~4 times. But if I do, this operation should combine my temperament characteristics, the thickness of my hips and calves, and choose the right shape. Usually, people with small hips and thick calves can vaguely show the muscles of their thighs, giving people a strong feeling; People with small hips and legs need to keep some fat, so as not to show the unevenness of hips and legs, but in any case, they should absorb the excess fat on the upper thighs to make themselves look slender. Under epidural anesthesia, small incision was made from the inside of both groins or the inside of transverse hip line, and there was no obvious trace after operation. |||||| 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. Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise. 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. Reasonable experts who pay attention to diet believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food. 1 min Thigh is thin. Stand at attention with your whole thighs and your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it. ....................................................................................................................................................... .......................... slowly lifted his calf, held it for about three seconds, then put it down and repeated the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. Lie flat on the bed with your hands on your back ||||| I do air circulation before going to bed. I start to do it every summer, and the effect is very good. There is no rule on how many times to do it until your legs feel tired. At the same time, the arms also move together, which can tighten the loose meat on the arms.