(1) Swing leg: Standing close to the back of the chair with the left side and grasping the back of the chair with the left hand will make the exercise convenient. At this time, vigorously swing the right leg forward, upward and right, and do 10 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight.

(2) Cross-legged: Lie on the right side, with the right arm bent at a right angle, the palm down, and the left palm horizontally supporting the ground at the waist, supporting the thigh and forcing the body to leave the ground. The upper body and legs are in a straight line. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.

(3) Turn your legs: sit on the ground, bend your knees, tighten your feet, and keep your feet as close as possible to your thighs. Hold the ground with your palm from behind. In this position, slowly turn your knees to the left and right and try to touch the ground. Repeat 10-20 times. This exercise can make the buttocks lose weight.

(4) "Walking" with hips: sitting on the carpet, knees straight, hands forward, head up, right hand straight, right leg with hips forward. Then the left hand and left leg do the same action, so move forward two or three times and gradually increase the distance. Can make the buttocks and abdomen lose weight.

(5) "Half-bridge" supine: keep your arms straight along the upper body and keep your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10~ 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.

Lie on your back with your feet on the edge of the chair, arms straight along the upper body, palms down. When you count to 1, your hip muscles are tightened, your thighs are slightly raised, your head and feet are supported, and your hands are close to the ground. Hold this position on the count of 2, and lower your thighs on the count of 3. Count to 4, keep your legs straight and breathe evenly. Do 10- 15 times.

(6) Holding support: lying on the ground, legs together, head up, chest out, elbows slightly bent, supporting the ground, quickly turning left, legs scissors-shaped. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity. This exercise can strengthen the muscles of the buttocks and thighs.

Big hip rescue method

Action 1: Hold the back of the chair or any armrest that can support the body.

Action 2: Arch your left leg.

Action 3: Lift the left leg backward.

Action 4: Lift the right leg on the other side.

The first rule of beautiful buttocks: the principle of diet

In order to make hips firm and avoid sagging and sagging, the first principle of diet is to reduce the intake of animal fat. Eating too much cream or cheese will not only make the blood tend to be acidic, make people tired easily, but also make fat accumulate in the lower body, leading to sagging buttocks. Therefore, it is best to take protein, such as soybeans, or low-calorie and nutritious seafood as the staple food.

In terms of vegetables, pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body. Furthermore, the choice of nutrients is also very important. Many women have the problem of thin upper body but bloated lower body. At this time, they have to reflect on their daily diet and whether they are short of potassium.

Medical research shows that adequate potassium can promote cell metabolism and discharge toxins and wastes smoothly. When potassium intake is insufficient, cell metabolism will be hindered, lymphatic circulation will slow down, and it will become more and more difficult for cells to excrete waste. Coupled with the influence of gravity, water and waste accumulate in the lower body, which naturally causes bloated hips and legs.

There are two main ways to solve this problem: reducing sodium and increasing potassium intake. Excessive sodium will hinder the absorption of potassium, so be sure to eat less salty and spicy, which are the sources of sodium. As for the supplement of potassium, vegetables and fruits are the staple food! Brown rice, whole wheat bread, beans and cauliflower, these foods contain a lot of potassium, which helps to eliminate excess water in the body and make your lower body more gentle and elegant.

In addition, please keep in mind the following dietary tips:

Try to use corn oil, olive oil and sunflower oil instead of animal fat. They all contain a lot of unsaturated fatty acids, which can make you beautiful and healthy.

Eat more fish. Fish is not only lower in calories than meat, but also richer in protein, minerals, vitamins and DHA, which can promote metabolism and body fat consumption.

Drink more water. Water can remove metabolic waste and prevent swelling. Experts suggest drinking one or two liters of water a day, and only pure water! The so-called "fruit water" will make you unconsciously eat unnecessary additives.

The second rule of beautiful buttocks: beautiful buttocks exercise

Gu er, a famous British fitness expert, put forward a simple hip-beautifying exercise:

1, prone face down, head easily placed on crossed arms.

2. Inhale slowly, lift your right leg at the same time, pause for a few seconds at the highest point, then slowly put it down and exhale.

3. Pay attention to the toe pressing down in the fetal leg, and the buttocks can't leave the ground. Try to raise your legs straight, and you will feel your hips tighten.

4. Repeat the above actions for 20 times, and then change legs. Do it once a day.

Rule 3 of beautiful buttocks: beautiful buttocks cover your eyes.

In order to beautify the hip line and show the effect of improvement and compactness, it is necessary to make good use of corset. According to different hip types, the selection principles of corsets are as follows:

Hips are big: pants with deep crotch should be selected to cover the whole hips and modify the waistline. Don't choose tights as small as possible, lest the fat be squeezed out, which is even more unsightly.

Hip sagging: Under normal circumstances, the collapse of the thigh will also sag, so when strengthening the hip shape, the thigh part must also be considered. It is suggested to choose a corset with strong fabric and strong support.

Flat buttocks: The main disadvantage of this type of buttocks is that the curve from waist to buttocks lacks three-dimensional sense, and it is necessary to wear thick underwear to look tall and straight.

Jeans played an important role. Some styles of jeans are specially tailored from hip to thigh, which can raise the hip and make the legs look longer.

Rule 4: Throw away the orange peel tissue.

The so-called orange peel tissue is the phenomenon that when the growth rate of fat cells exceeds the consumption rate and then encounters metabolic disorder, too many fat cells will gather and accumulate in the subcutaneous tissue of the skin and react unevenly on the skin surface, just like orange peel.

If you want to avoid or solve the phenomenon of orange peel tissue, you can do it from the inside out. Of course, the internal aspects are healthy diet, regular work and rest, and drinking more water (note: it must be colorless and odorless pure water). Water can take away the cellular waste produced in human body through perspiration and urination, so that the microcirculation is healthy and smooth, and the lymphatic detoxification function is normalized. If the detoxification function of the lymphatic system is impaired, it will lead to the enlargement of fat cells and local swelling.

External care may wish to use skin care products and receive salon treatment. Slimming products, popular slimming products in recent years, can make orange peel tissue invisible, but by strengthening skin metabolism, it can make skin smoother and firmer. If you can cooperate with good health principles, you will get twice the result with half the effort.

Remind you to use slimming products immediately after bathing, because high temperature can open pores and increase the absorption rate of skin care products. Second, insist on using it every morning and evening, and the effect is very good. Furthermore, regular massage in the salon can promote the lymphatic circulation of the lower body, reduce edema and shape healthy buttocks. It is very suitable to choose mint, golden flower, chamomile and other plant essential oils for massage, which has both light and refreshing effects.

Massage-A Shortcut for Hip Fitness

Hip, like chest and waist, is an important part of women's curvy beauty, while most women only pay attention to the exercise of chest and waist, and hips are often ignored.

Relaxation, sagging and fullness of buttocks are more common in middle-aged women. On the one hand, fat accumulates in the waist, back and thighs, on the other hand, the muscle strength of buttocks is weakened. Physical exercise can accelerate the decomposition of fat and strengthen the support of hip muscles, but some people can't engage in excessive exercise, such as patients with cardiovascular diseases. In this way, massage has become the best choice. It can not only eliminate excess fat, enhance hip muscle strength, but also achieve the purpose of treating diseases.

1. In prone position, the massager standing on one side puts his hand on the outside of the buttocks of the massaged person and pushes it inward, and the massaged person contracts the gluteal muscles forcibly. Repeat 15 times. Then, the massager presses the buttocks of the massaged person by hand, alternately pressing from left to right, repeating for 5 minutes, and then rubbing the buttocks with the palm until the skin is hot.

2. The location is the same as above. The massager will overlap the palms and push them radially around from the highest point of the massaged buttocks, and repeat for 5 minutes.

3. When lying on the side, the masseur pushes his hand down from the sacrum to the thigh, alternating left and right for about 15 times, and then rubs his fingers around the acupoints for about 1 minute, exerting force until he feels sore.

4. In supine position, the massager presses the lower limbs of the massaged person and tells him to lift his hips up several times. Then let it twist its waist left and right many times.

5. The posture is the same as above. The massage method is to hold the knees of the quilt massager with both hands and push and pull the legs forward for about 25 times, alternately.

As long as we can stick to this massage method, the breech position can be gradually improved and become round and beautiful.

Beauty arm exercise weight loss combination

Massage the whole arm gently first. Grasp the arm with the other hand and gently wipe the skin from top to bottom with your hand. Do 10 times or so. Note: Don't push too hard, just rub gently.

Rubbing combustion method

Grasp the arm with the other hand, and rub the muscles from the wrist to the shoulder with the thumb and other four fingers in a small circle, especially the muscles inside the arm near the armpit, and rub them with the palm of your hand for about 5 times. Do it about 5 times inside and outside. Note: one process at a time, starting from the wrist and reaching the shoulder. Do not massage back and forth.

Acupoint shiatsu

There are several acupoints to lose weight from the wrist to the shoulder, which should be acupressure from the distal end in turn. Yangchi: Acupoint on the back of hand. After the wrist is bent backward, you can see a thick wrinkle on the wrist, and Yangchi point is in its center, which is often called the heat dissipation point. Generally, it is advisable to press the thumb and abdomen of the opposite hand. Hands 10 times.

Quchi: located at the front end of skin wrinkles when bending elbows. It will cause severe pain when pressed. When acupressure, the elbow joint should be flexed close to the body to relax the muscles, which is conducive to the conduction of stimulation. Do it left and right 10 times. Daling: located in the center of wrinkles on the inside of the wrist. It is advisable to press the thumb, stop every 2~3 seconds, and be sure to do it rhythmically. Do it left and right 10 times. Neiguan: above Daling, where the fingers are separated, there is also pain when pressing. Do it left and right 10 times.