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 15 times without bending your legs. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding.

Second, 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. Keep your knees bent, and then do the above actions continuously.

Third, after stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees.

Four, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times.

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

6. 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. Take off the left leg and repeat the right leg.

7. Climbing stairs is simple and economical. However, because almost every office building has an elevator, everyone is used to taking the elevator. Why would they want to climb the stairs? In fact, climbing stairs has many advantages and can consume heat. 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 backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then do it again by changing feet.

9. Stand with your feet apart, shoulder-width apart, 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.

Ten, kneeling on the ground, hands on the ground. One foot bends outward, and the left and right feet take turns to do it 20 times.

Eleven, sit on the floor, legs straight, back straight: use half a hip to "walk" forward, the back can not bend, legs can not bend, can not support the ground with hands. The above exercises are all helpful to reduce the 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. Repetition can not only shape the buttocks, but also reduce the belly, and the lower abdomen will gradually flatten.

Step on the elastic rope with your feet shoulder width apart, put the rope on your shoulders with your hands, and squat down your hips so that your thighs and calves are at 90 degrees. Stand up straight after 8 seconds of rest. 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 the hip muscles feel sore. Keep practicing for 3 minutes at a time and practice several times a day.

15. Put your hands on your hips, stand back with your left leg, keep a comfortable posture, tighten your right leg and touch the ground with your sole. When standing forward, press down, keep your upper body straight, bend your left leg, and bring your knees forward close to your right leg. Switch your left and right legs back and forth.

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

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.

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

Put a pool of warm water, sit in the bathtub and straighten your legs. Bend one leg, lean forward hard, and hold for 10 second. Repeated movements of the legs in turn can tighten the muscles of the legs and buttocks.

Twenty, when brushing your teeth, put your feet together, straighten your shoulders and tighten your hips. When gargling, relax your hips. Repeating actions A and B can make the lines of 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.

First, squat down on one leg:

Left leg upright, right leg straight: raise your arms horizontally, bend your left leg as much as possible, and then stand up straight. This action should be completed in at least two groups, 8 times in each group (the following actions should be completed in two groups).

Second, kneel down:

Forearms are supported on the ground and crossed. Lay your forehead flat on your hand so that your back is parallel to the ground. Lift one foot and lift it hard until the knees and hips are in a straight line and the thighs are parallel to the ground; Then replace the leg. Change your leg and do it again.

Third, squat:

Legs apart, slightly wider than shoulders. Legs abduction, arms crossed, lifting and squatting until the thighs are parallel to the ground. Try to close your hips when standing and squatting.

Fourth, step forward:

Step forward with one leg. Bend your knees, with your front legs parallel to the ground and your calves straight to the ground. The bending angle of the hind legs is greater than 90 degrees. The front legs are retracted, and the hips are as close as possible when standing. Switch legs.

Five, squat:

Legs should be shoulder-width apart, and barbells should be placed behind the neck (barbells that are comfortable to lift and can carry loads 6 to 8 times repeatedly should be selected). Pull back and kneel down until your thighs are parallel to the ground.

Six, climb the steps:

Facing the high steps. Climb the stairs with your right leg. Keep up with your left foot, keep your legs steady, and then step back with your right foot. Switch legs.

Seven, lie on your back and lift your hips:

Lie flat with your feet and shoulders supported on the ground. Lift your hips and bend your knees so that your calves are straight to the ground. The hips are flat on both sides. Close your hips and lift them up so that your knees and shoulders are tilted.

Eight/nine, half squat/forward squat:

Keep your feet shoulder width apart, put the barbell behind your neck, keep your back straight, bend your knees and squat down so that your thighs and calves are at 90 degrees.

Ten, kick:

Adjust the instrument so that the leg bends 90 degrees. Press the pedal hard, and then slowly retract it to start the action.

Long-term adherence to abdominal massage can enhance the digestive function of the stomach, promote intestinal peristalsis and prevent constipation. Sedentary people stand up for exercise and massage every 1-2 hours, which is good for health. The way of massage is:

1, rub by hand

Sitting posture, the left hand rested on her hips (thumb in front, four fingers behind), and the right hand was rubbed from the stomach to the lower left, and then reduced to the stomach once through the lower abdomen and right abdomen, and massaged for 36 times.

Then, with the right hand akimbo, left hand massage 36 times, the method is the same as above, in the opposite direction. Massage should be relaxed, natural and moderate. It is not suitable for massage when you are full, hungry, extremely tired or emotionally unstable.

2. Air resistance

Is to breathe through the abdomen and massage the abdomen with gas. When inhaling, the lower abdomen rises slowly (the diaphragm will rise accordingly), and when exhaling, the lower abdomen slowly retracts. Walking, standing, sitting and lying down can be practiced anytime and anywhere.

Falling through the abdomen can massage the internal organs, enhance the peristalsis function of the gastrointestinal tract and avoid indigestion and constipation.