1, lie on your back, with your feet waist width apart, your knees bent, and your hands flat on your sides.

2. When exhaling, try to stand up straight until the breath is completely exhaled, and then return to the action 1, without rest in the middle. If the action is coherent, the effect will be obvious. Continue to do 15-20 times.

Note: every time you do it, you should use force. After you get used to this movement, your hips can not touch the ground, which will be better. This simple exercise is good for the waist and buttocks.

Skinny hip exercise 2: reduce hip fat

1. Lie prone, support your head with your hands flexed, and keep your toes straight.

2. Push your hips hard and try to lift one foot while exhaling. Stand still with your feet straight 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15-20 times.

Note: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles. According to reports, this exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more perfect.

Skinny hip movement 3: beautify hip shape

1, legs together, stand at attention, face forward, hands akimbo.

Step forward with one leg gently and bend your knees 90 degrees. Inhale first, then exhale back to the action 1, change legs and then step out. The action is the same, and the left and right feet are repeated 15-20 times.

Note: when doing this action, keep your head up and chest out. Don't go too far. When the hind legs bend down, keep your knees as close to the ground as possible, but don't touch the ground. This exercise can contract hip muscles and strengthen waist strength and leg strength. It is particularly effective in eliminating the fat on both sides of thighs and can create beautiful legs with beautiful radians.

Stovepipe exercise:

1. stovepipe movement-horse stance just look movement

1. Spread your legs apart, with the stride between your feet slightly larger than the shoulder width. Keep your upper body straight, tuck in your abdomen, press your shoulders down, and put your hands on your hips.

2. The left and right knees bend to both sides, the hips sink vertically for half a squat, and the thighs and calves are 90 degrees.

3. Keep the posture and balance of the thigh and upper body, stand on tiptoe and leave the heel off the ground for 5 seconds, and repeat for 5 times.

Two stovepipe movements-air circulation movement

1. Lie flat on the bed with your knees bent 90 degrees for 30 seconds.

2. Ride a bike in the air 100 times.

Three. Leg massage technique-thigh

1. Massage your hands alternately inside and outside, and repeat this action for 30 times from ankle to thigh root and left and right legs.

2. Squeeze thigh fat like a towel with your hands, and repeat this action 30 times with your left and right legs.

3. Beat the thigh fat alternately with both hands, and repeat this action for 30 times with the left and right legs until the thigh feels sore.

4. Skinny leg massage technique-calf

Massage the calf alternately with both hands from ankle to knee, and repeat this action 30 times for each leg. Gently pull the inside of the calf with your fingertips and knead it from top to bottom for 30 times. The strength can be slightly larger, and the outside of the calf can also be pinched a few times. Repeat this action with your legs. If the strength is not enough, both hands can act on the same leg.

Note: When holding your legs with both hands, you should push them from outside to inside, with your thumb pushing hard and your fingers pushing sideways. In order to help fat exercise and eliminate edema, you should give them a comprehensive massage. When massaging, press the inside of the knee with your palm, and press the lymph points on both sides of the knee with your thumb. When you feel pain, you can appropriately reduce your strength and massage. You can also gently press around lymphatic acupoints, which is beneficial to the discharge of toxic waste in the body.