This paper introduces two methods to lose weight on buttocks: hip slimming massage: 1. Press with your thumb to rub the depressions on both sides of your hips and the middle of your hips. 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. Hip slimming exercise: 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 your muscles contract as your 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. Lift your legs back. 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 15 cm 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. Kick the calf 1. Lie prone, bend your arms, and your palms are shoulder height. At the same time, the palms and arms are pressed down to the mat, so that the legs are off the ground at the same time 15cm. 2。 Keep breathing. Contraction hip muscles, legs kick like swimming. 50 times for each leg, gradually increasing to 100 times. Kneeling and kicking 1. Kneel down with your hands and feet shoulder height. Knees are 20~30 cm apart. 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. Bend down and kneel. 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. Compress the hips 1. Kneel down, hang down your hands and touch your thighs with your palms. 2. inhale. Keep your body and thighs in a straight line, press your hip muscles with your palm, bend back, and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times.