First, straighten your arms to support the wall, keep your right leg independent, shift your center of gravity to the palm of your right foot, and then bend forward. While exhaling, straighten your left leg to the right and raise it as high as possible. Do it alternately, each time 15 times, and don't cross your legs. Do it once in the morning and once in the evening, and keep doing it every day. This exercise can shrink your abdomen and form a beautiful curve from waist to hip, thus achieving the purpose of bodybuilding.

2. Stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen and then tuck in your hips. This is a complete movement. Continue to bend your knees, and then do the above actions continuously.

Third, after stepping on the rope, take a step forward and backward, and then squat down so that the thighs and calves of your feet are 90 degrees.

Fourth, lie flat on the ground with your feet slightly bent and your hands flat on your sides. Pull your body up with waist strength, keep it for about 5 seconds, then lie flat on the ground and repeat the action 15 times.

5. Lie on your back on the bed, legs straight, arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, try to touch the fingers of your left hand, keep your right leg straight and your left hand level; Reduction; Switch to the left leg and raise it to the finger of the right hand. Repeat.

Let your elbows and knees lie on the floor and contract the muscles of your abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Lower your left leg and repeat your right leg.

Climbing the stairs is 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 the stairs! In fact, climbing stairs has many advantages and can burn calories. 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.

Eight, find a chair, hold the back of the chair, one foot stands straight, and the other foot stretches back in the air. After about 2 seconds, put it down again. The action can be repeated 10 to 15 times, and then done with the other foot.

9. Stand with your feet apart, shoulder to shoulder, and raise your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position.

Kneel on the ground and put your hands on the ground. One foot bends outward, and the left and right feet do it in turn, 20 times.

Sitting on the floor, legs straight, waist straight: half hip forward "walk", back can not bow, legs can not bend, hands can not walk. All the above exercises will help to reduce your thigh size.

12. Put your legs together, hold the wall with both hands, straighten your legs, and extend your hips outward 10 second, and then approach the wall 10 second. Repeat, this will not only make your hips curve, but also have the effect of abdomen, and your lower abdomen will gradually flatten.

Step on the elastic rope with your feet spread shoulder width, put the rope on your shoulders with your 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.

14. Hold the handle with both hands, put your legs together, straighten your knees, hold your chest out, tighten your hips, and lean your upper limbs backwards. Hold this position for 3-60 seconds, once. Repeat the above actions repeatedly, and your hip muscles will feel sore. Keep practicing for 3 minutes each time, and you can repeat it several times a day.

15. Hands akimbo, left leg standing backwards, comfortable posture, right leg taut, feet on the ground. Press down when standing forward, keep your upper body straight, and bend your left leg and knees forward, close to your right leg. Switch your left and right legs back and forth.

Lie on the bed with your hands at your sides. Lift your right leg and straighten your toes for about one minute. Switch your left and right legs.

17. Kneel on the ground, put your hands on the ground, straighten your body as much as possible, then straighten one foot and lift it as much as possible, and keep this action until your foot is a little sore, about 10 second. Repeat your feet 20 times in turn.

Stretch your hands and feet on the ground. Pull your body up with waist strength for about 3 seconds. Repeat the action 10 times.

19. Put a pool of warm water, sit in the bathtub and straighten your legs. Fold one leg, lean forward forcibly 10 second, and repeat the action with both legs in turn, which will tighten the muscles of legs and buttocks.

Twenty, when brushing your teeth, your feet are close together, your shoulders are straight, and your hips are tightened. When gargling, relax your hips. Repeating actions A and B can make the lines of your hips and thighs more touching.

Sticking to the practice of beautiful buttocks can enhance the beauty of leg lines, especially for reducing hip fat, improving hip position and strengthening waist and back strength.

How to stovepipe?

Whether waiting for the bus or going out, you can use the traffic lights, or do the following small gymnastics when waiting for the bus at the stop sign or platform, which is simple and stovepipe.

Stand at attention, lift any foot, cross inward, and gently press the inner thigh;

Hold 10 second, and then switch to the other leg;

Note: focus on the center of the body. If it is difficult to keep balance, you can lean your body against a wall or post.

One-minute stovepipe exercise

Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees.

Touch your toes with both hands (don't push too hard at this time). The trick is not to bend your back muscles, just your knees. Then gently return to the original position. This action takes about 3 seconds. At first, the goal is to do 1O seconds three times, and then accelerate after getting used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (please keep your back straight at this time). Jump up and exchange feet, and count one and two at the same time. Do 10 times at first, and then accelerate.

Lateral thin thigh

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to your balance. The trick is to kick hard and gently return to the original position. Do it again on the other side for about 2 seconds. Let's get started.