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, so that your knees are as close to the ground as possible, 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 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. At the same time, the palms and arms are pressed down on the mat, so that the legs are off the ground at the same time, 65,438+05 cm. 2. Keep breathing, contract hip muscles and kick like swimming. 50 times for each leg, gradually increasing to 100 times. 4. Kneel and kick. 1. Kneel with your hands and feet, with your hands equal to your shoulders. The distance between knees is 20 ~ 30cm. 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. May your hips be tight and fit. Stovepipe: Here are several methods to recommend to you: 1 The simplest stovepipe method is to press your knees together and press them slightly, so that you can do it five or six times soon! 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. Some items in the secret recipe house 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.