1, exercise to reduce hip fat
1, lift hips and thin hips
Step 1: Lie on your back, put your feet on the chair and hold the chair feet with both hands;
Step 2: Keep your head and shoulders still, straighten your legs, lift your hips, pause for 3-5 seconds each time, tighten your anus, and repeat the operation for 30 times.
2, stand on tiptoe to thin ass
Step 1: Put your hands on your sides naturally, stop your back and relax your shoulders and neck.
Step 2: stand on tiptoe, tighten the anus and walk around the room. Keeping the anus tight when walking can achieve the effect of thin ass.
3. Sit on your back and step on your bike
Step 1: Lie flat on the ground with your head in your hands;
Step 2: Lift your right leg, straighten it at 45°C with the ground, and bend your left foot at 90°C with the ground. Then draw a circle on the plane perpendicular to the ground with the pedal bicycle. Tighten your hips when you pedal for about 20 minutes.
Step 4 lift your legs sideways and lose your ass
Step 1: Lie on your side on the floor, support your upper body with elbows, straighten your legs and tighten your hips;
Step 2: Lift the upper leg to the maximum angle with the ground leg. Keep the ground legs straight. Then lift it up and put it down, and repeat 2 groups 20 times on each side.
2. Massage to reduce hip fat
1. Press and rub the depressions on both sides of the buttocks and the middle part of the horizontal stripes of the buttocks with your thumb. This is the part of the bladder circulation of the foot. Stimulating these parts can reduce the accumulation of fat, and the intensity can be stronger.
2. Knead the muscles behind the thighs with both hands and five fingers.
3. Knead and squeeze the muscles of the buttocks repeatedly with the palm of your hand from top to bottom, which will have a good effect for a long time.
4. When standing, talking, sitting and lying down, do the action of lifting the anus, shrinking the anus and holding the leg. It will be better if you cooperate with other hip aerobics. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.
5. Stand barefoot and relax, put your hands behind your waist, put your fingers together, push your fingers down to the root of your thigh, and then push them down to your waist. Repeat 36 times.
6. Place your palm above your hips and circle your left and right hips 36 times clockwise.
7. Make a fist with both hands and knock your hips with your fist. Pay attention to the uniform force and beat rhythmically for more than 2 minutes.
8. The five fingers are naturally close together and the knuckles are slightly flexed. Beat your hips rhythmically until your hips relax.
3. How to prevent hip fat?
1, sitting for a long time
Sedentary causes more and more hip meat. When sitting, because the body weight is placed on the buttocks, excess fat is also easy to deposit on the buttocks. In addition, sitting posture consumes less calories and is easy to get fat.
2, dietary calories are too high
If the dietary calories are too high for a long time, it will also lead to excess calories that cannot be consumed and converted into fat to accumulate in the body. If you sit for a long time, fat will accumulate on your hips.
3. Estrogen disorder
The gluteal flesh of female friends may be related to estrogen imbalance. Such as irregular diet, pregnancy, oral contraceptives and so on. It will cause estrogen disorder and easily lead to fat accumulation in buttocks, legs and waist and abdomen.
4, the ass is cold
The cold of the buttocks will lead to the upward heat in the body, and the cold air mass will stay in the lower body, making the body circulation worse, and the legs and buttocks of the lower body are prone to obesity.
Step 5 cross your legs
Often crossing one's legs, the blood and lymphatic circulation in the legs are blocked, which will not only lead to edema in the legs, but also cause more and more fat and meat in the buttocks.